Slimming World Chicken Curry – Chicken Tikka Masala

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Make this Slimming World Chicken Curry when you are missing your favourite Chicken Tikka Masala from the Indian takeaway! Serve with rice and a kachumber salad for a delicious fakeaway. It’s a great curry recipe to make at the weekend and it’s totally FREE when Food Optimising!

I’ve got lots of great Slimming World Recipes including more Slimming World Chicken Recipes for you to enjoy – right-click and open these other recipes in a new tab so that you can read them after this one.

Slimming World Chicken Curry - Chicken Tikka Masala with turmeric rice

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Slimming World Chicken Curry

If you are one of the many people following the Slimming World (SW) plan and get stuck for what to cook for dinner, don’t worry, I’ve got your back!

The Slimming World chicken curry recipe has been adapted from an official SW magazine.*

Chicken Tikka Masala is the UK’s favourite curry, and I bet there are lots of you out there that agree!

My family loves an Indian takeaway, but with all the ghee used in the recipes, it’s not a very Slimming World friendly option. However, this recipe does come quite close, and I’ve got several Indian curry recipes on my blog, and more to come in the future too.

The magazine recipe made pilau rice using pilau rice seasoning. In the UK, the brand Schwartz has this seasoning in their lineup, but we couldn’t find any in our local supermarket, so I ended up making lemon turmeric rice instead.

On the side is kachumber, an Indian salad made with fresh chopped tomatoes, cucumbers, onions, lemon juice, and sometimes chilies.

For the full Indian takeaway experience, you could have a poppadom (or two!) – Sharwood’s Ready to Eat Poppadoms Plain 8 pack, 9g each, are 2 Syns each at the time of writing.

This recipe for Chicken Tikka Masala serves 4 and is Free when Food Optimising.

         
 

*Why I Adapt Recipes

It’s simple really – I usually adapt recipes to suit my family’s personal tastes.

This might be leaving out an ingredient we don’t like (e.g., celery), adding more or fewer ingredients (e.g., chilies or spices), or tweaks to the way the original recipe is prepared.

As a family, we are all trying to eat healthier and lose some weight, so you can rest assured that any changes I make are going to be Slimming World friendly.

So for example, I wouldn’t replace 5% beef mince (Free) with 20% beef mince (not Free) or add olive oil to a recipe without including the Syn count.

All of the SW friendly recipes I share on The Purple Pumpkin Blog have been made by me and tried and tested by my family.

I hope you enjoy the recipes I share! I’m posting them to keep me focused, motivated, and on-track to reach my goals. I hope they help you to reach yours too!

The Purple Pumpkin BlogLet’s stay in touch! Join The Pumpkin Patch and get notified when I share more delicious recipes! Plus member exclusive printables and other goodies!

Chicken Tikka Masala with Lemon Turmeric Rice and Kachumber Salad
         

About Slimming World

Slimming World’s Food Optimising plan is a healthy, flexible approach, based on everyday foods, to help people lose weight without ever going hungry. It’s a practical, family-friendly plan that fits easily into everyday life and doesn’t require complex weighing and measuring or obsessive calorie counting. Slimming World

Disclosure: I am not affiliated with Slimming World in any way other than being a member and following their Food Optimising plan.

If you are reading this blog post or printing this recipe (which you’ll find at the end of this post) the chances are you already follow SW and know all the ins-and-outs of how it works. Please check with your consultant, in your member pack, or online at Slimming World’s website for full details about the plan.

I am not a doctor or dietician, or providing medical advice and hold no responsibility for the complete accuracy of calorie counts and nutritional information. And where applicable, Syns in Slimming World friendly recipes. I advise you to check your own resources if you are using recipes to lose weight. All weight-loss programs should be followed on advice from a doctor.

Slimming World Recipe - Chicken Tikka Masala

Slimming World Food Diary Printable

If you follow Slimming World, you will know that one of the crucial things to your success is keeping a Slimming World Food Diary.

Tracking what you eat at each meal, along with your Healthy Extras, and Syns means you can monitor when things go well – and when they don’t – so can figure out how to improve next time.

I’ve got a free printable Slimming World Food Diary & Meal Planner here which now includes a diary for Extra Easy SP.

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Chicken Tikka Masala - Slimming World Friendly

More Slimming World Friendly Recipes

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Chicken tikka Masala & Kachumber Salad

Chicken Tikka Masala Recipe Tips

The Chicken & The Sauce

  • There are several steps to making this Slimming World chicken curry, so make sure you read the recipe all the way through before starting!
  • The chicken needs to be marinated first for 3-4 hours, or overnight if you can. Bear this in mind if you want to eat this as your weekend (or anytime!) fakeaway!
  • The recipe uses two types of curry powder, which you should find in your local supermarket.
  • Crushed cardamom seeds also go into the curry. However, if you can’t find the seeds you can crush whole cardamom pods to extract the seeds and then crush them.
  • The sauce is made in a pan on the stovetop and simmers away while the chicken is cooked – either under a hot grill/broiler or in the oven.
  • You can thread the chicken onto metal skewers and grill them.
  • Or you could place them on a rack in a baking tray and cook in the oven. We do this method because our grill is a bit rubbish!
  • If you could cook these over a hot coal barbecue though, I think that would be the BEST of all!
  • When the chicken is cooked it is then stirred into the sauce and removed from the heat so that fat-free fromage frais can be stirred through to give it a creamy consistency.
  • If you can’t find fat-free fromage frais you could use fat-free natural or Greek yogurt instead.
  • The chicken and sauce can be frozen. Transfer the chicken curry to a suitable freezer-safe container and place it in the freezer for up to 3 months. Defrost thoroughly before reheating.
Lemon Turmeric Rice

The Lemon Turmeric Rice & Kachumber Salad

  • To cook perfect rice use a ratio of 2 parts water to 1 part rice. Boil for 7 minutes with the lid on, then turn off the heat and leave to steam for 7 minutes. Perfect rice every time! If you cook a lot of rice, consider investing in a rice cooker.
  • Rinsing your rice first in cold water will remove the surface starch which can cause the rice to clump together or go all gloopy – not what you want to happen at all!
  • Turmeric turns the rice yellow and placing a halved lemon into the pot while the rice is cooking adds a gorgeous lemon flavour.
  • You can squeeze the lemons at the end if you like, but I find that there is enough flavour without the need to do that.
  • If you want to make pilau rice and found the seasoning I mentioned at the top of this post, then add 2 tablespoons to the rice and turmeric and omit the lemon.
  • The salad is as simple as cutting up the veggies and mixing in a bowl with some lemon juice and salt to your taste!
Chicken Tikka Masala

Chicken Tikka Masala

Yield: 4
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour

An awesome Slimming World Curry, this Chicken Tikka Masala is great to make when you fancy an Indian Fakeaway!

Ingredients

  • 200g/7 oz fat-free natural yogurt
  • Juice of 1 lemon
  • 3 Tbsp tikka curry powder
  • ¼ tsp crushed cardamom seeds
  • 1 tsp salt
  • 800g/1¾ lbs skinless, boneless chicken breasts and/or thighs, cut into bite-size pieces
  • Low-calorie cooking spray
  • 1 onion, finely chopped
  • 4 garlic cloves, crushed
  • 4cm piece fresh root ginger, peeled and finely grated
  • 1 Tbsp medium curry powder
  • 6 Tbsp tomato purée/tomato paste
  • 200g/7 oz passata/tomato sauce
  • 200g/7 oz fat-free natural fromage frais
  • Chopped fresh coriander/cilantro leaves, to serve

For the Lemon Turmeric Rice

  • 300g/10½ oz dried basmati rice
  • ½ tsp turmeric
  • 1 lemon, cut in half

For the Kachumber Salad

  • ½ cucumber, diced
  • 4 tomatoes, diced
  • 1 small red onion, diced
  • Lemon juice, to taste
  • Salt, to taste

Instructions

  1. Place the yogurt, lemon juice, tikka curry powder, cardamom seeds, and salt into a large non-metallic bowl and whisk together.
  2. Add the chicken and stir to coat well. Cover the bowl and marinate in the fridge for 4 hours, or overnight if you can.
  3. To cook the sauce, spray a non-stick frying pan with cooking spray and place over medium heat. Add the onion, garlic, ginger, and medium curry powder and cook for 3 minutes.
  4. Stir in the tomato purée and passata. Bring to the boil then reduce to low heat and simmer for 15 minutes, stirring often.
  5. Meanwhile, thread the chicken onto metal skewers and spray with cooking spray.
  6. Grill under a medium-high grill (broiler) for 15 minutes, turning occasionally until cooked through.
  7. Alternatively,, you could place the chicken pieces on a baking tray lined with a wire rack and cook in the oven at 200C/400F/Gas 7 for 15 minutes or until cooked through.
  8. To make the lemon turmeric rice, rinse the basmati rice in cold water then transfer to a saucepan filled with 600ml/2½ cups boiling water. Add the turmeric, the two lemon halves and a pinch of salt.
  9. Cover tightly and boil for 7 minutes.
  10. Remove from the heat and leave covered to steam for another 7 minutes.
  11. Remove the lemon halves before serving. You can squeeze the lemons to get more juice out if you wish, but you may find it lemony enough.
  12. To make the kachumber salad place the cucumber, tomatoes, and red onion into a bowl and mix together with lemon juice and salt to taste.
  13. When the chicken is cooked remove from the skewers and stir into the sauce.
  14. Remove from the heat and stir in the fromage frais.
  15. Divide the rice and tikka masala between four warmed bowls or plates. Sprinkle with chopped coriander if desired. Served with the kachumber on the side.

Notes

This recipe for Chicken Tikka Masala serves 4 and is FREE when Food Optimising on Slimming World.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 632Total Fat: 14gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 218mgSodium: 1237mgCarbohydrates: 46gFiber: 6gSugar: 14gProtein: 80g
This site uses an outside source (Nutritionix) to provide estimated nutrition. If you need exact calories and macros, please do your own calculations.

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