Healthy & Light Chicken Tikka Masala

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I heard a few weeks ago that Chicken Tikka Masala topped the poll this year for Irelands favourite take out dish overtaking the legendary Spice bag (There’s a healthy spice bag recipe already available on the blog) and it’s been on my mind ever since to give it my light and healthy twist whilst keeping all the richness and depth of flavour which I think I have achieved here. I’m currently having a small love affair with microwaveable rice and that’s what I have used here. I find brown rice difficult to get right from scratch, it seems to always end up slightly soggy. You don’t even need a microwave for the precooked rice, mine died a while ago & I have yet to find reason to replace it so I just follow the packet instructions and heat the rice in a pot with a couple tablespoons of water for 2 minutes. Jamie Oliver is a great advocate of precooked rice & look if it’s good enough for Mr Oliver it’s certainly good enough for me, it saves so much time & hassle but you can of course cook your rice up yourself from scratch if you prefer. The Tikka Masala is a beautiful thick creamy sauce with a vivid punch of flavour studded with delicious charred chicken pieces. This is definitely one to try your hand at, you certainly won’t be disappointed. This serves 4 and is amazingly low at just 7 Smartpoints a serving or 2 Smartpoints a serving without the rice. Macros per serving are 427 Cals | 50 Carbs | 7 Fat | 39 Protein and if you wish to serve it with homemade oven fries or something else the Macros for the Curry without the rice are 242 Cal | 17 Carbs | 3 Fat | 35 Protein


500g Whole Chicken Fillet

1 Onion Thinly Sliced

1 Thumb Sized Piece of Ginger Peeled & Grated

2 Cloves Garlic Crushed

2 Tsps Garam Masala

2 Tsps Turmeric

1 Tsp Ground Cumin

1 Tsp Ground Coriander

½ Tsp Paprika

¼ Tsp Ground Cinnamon

¼ Tsp Chilli Flakes

1 Tbsp Tomato Puree

2 x 400g Tins Plum Tomatoes

150g Low Fat Plain Natural Yogurt

Fresh Coriander


Rice to serve

Lime to garnish if desired


In a small bowl combine the garam masala, turmeric, cumin, coriander, paprika, cinnamon, grated ginger & crushed garlic cloves. Put 50g of yogurt into a separate bowl & mix in about ¼ of the spice mixture and a bit of salt. Slice the Chicken in half lengthwise and place it into the yogurt mixture. Mix the chicken around well ensuring it’s all well coated in the yogurt & spice mixture. Cover with cling film and refrigerate for as long as you can prior to cooking, 2 to 4 hours is ideal but less will suffice if you’re in a rush, you can do the chicken the previous day in advance if you wish. Spray a large pot with spray oil and fry the sliced onion for about 5 to 6 minutes until it’s softened. Add in the remaining ¾ of the spice mixture you made up and the chilli flakes cook for a few minutes to start releasing the flavour from the spices, you will need to stir it frequently. Add in the tomato puree and tinned tomatoes, I like to chop the tomatoes up first while they’re still in the can with a sharp knife. Season with Salt. Bring to the boil then reduce the heat and simmer the sauce for about 10 to 15 minutes until it starts thickening up a bit.


Meanwhile preheat your grill. Line a baking tray with foil and arrange the chicken on it evenly spaced out. Place under the hot grill for around 8 to 10 minutes a side until cooked through & starting to char and blacken in spots around the edges (the second side might need less time just keep a close eye on it). Remove from the grill and dice into bite sized chunks and add to the sauce. Simmer for a few minutes until the sauce thickens further. Remove the pot from the heat for a minute or two until it cools slightly and stir in the remaining 100g of natural yogurt, it’s not advisable to add this over the heat as the yogurt will split on you. Scatter through chopped fresh coriander and serve with half a packet of precooked rice made as per packet instructions or 60g (dried weight per person) cooked rice, garnish with fresh lime wedges if desired & enjoy!



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