Healthy chicken tikka masala

Healthy chicken tikka masala Easy Food

Serves 4-6

For the tikka masala spice mix:
1 tbsp turmeric
2 tsp garam masala
2 tsp cumin
2 tsp coriander
½ tsp cayenne pepper
¼ tsp cinnamon
200g Greek yoghurt

For the marinade:
4 chicken fillets, chopped
½ tsp salt
4 garlic cloves, crushed
1 tbsp ginger, grated
1 tbsp lemon juice

For the curry:
2 tbsp butter
1 onion, diced
2 x 400g tins of tomatoes
250ml chicken stock
1 red pepper, deseeded and sliced
200g green beans, trimmed
Salt and black pepper
60ml cream

To serve:
Basmati rice, cooked
Fresh coriander, chopped

  1. In a bowl, mix all of the tikka masala spices together. Add the Greek yoghurt and stir to combine.
  2. In a large sealable bag, combine the chicken pieces with the salt, garlic, ginger, lemon juice and half of the tikka yoghurt mixture. Allow to marinate for at least 30 minutes.
  3. Meanwhile, melt the butter in a large pan over a medium heat. Add the onion and the remaining tikka mix and cook for 3-4 minutes.
  4. Add the tomatoes and stock. Bring to a boil, then simmer for 10 minutes. Use a stick blender to whizz until smooth.
  5. Add the chicken to the sauce. Cover and allow to simmer over a medium-low heat for 15-20 minutes or until the chicken is completely cooked through.
  6. Add the red pepper and green beans and season to taste. Simmer for another five minutes.
  7. Stir in the cream and heat through for two minutes. Serve the curry in bowls with basmati rice and some fresh coriander.

Per serving: 221kcals, 10g fat (5.5g saturated), 12.2g carbs, 3g sugars, 19.5g protein, 12.2g fibre, 0.402g sodium