Chicken Tikka Masala

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

Course Indian Recipes

Cuisine Slimming World Friendly

Prep Time 30

Cook Time 30

Total Time 1

Servings

Calories 632kcal

Author Michelle Ordever

Ingredients

200 g/7 oz fat-free natural yogurt
Juice of 1 lemon
3 Tbsp tikka curry powder
¼ tsp crushed cardamom seeds
1 tsp salt
800 g/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
4 cm piece fresh root ginger peeled and finely grated
1 Tbsp medium curry powder
6 Tbsp tomato purée/tomato paste
200 g/7 oz passata/tomato sauce
200 g/7 oz fat-free natural fromage frais
Chopped fresh coriander/cilantro leaves to serve

For the Lemon Turmeric Rice

300 g/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

Place the yogurt, lemon juice, tikka curry powder, cardamom seeds, and salt into a large non-metallic bowl and whisk together.
Add the chicken and stir to coat well. Cover the bowl and marinate in the fridge for 4 hours, or overnight if you can.
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.
Stir in the tomato purée and passata. Bring to a boil then reduce to low heat and simmer for 15 minutes, stirring often.
Meanwhile, thread the chicken onto metal skewers and spray it with cooking spray.
Grill under a medium-high grill (broiler) for 15 minutes, turning occasionally until cooked through.
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.
To make the lemon turmeric rice, rinse the basmati rice in cold water then transfer it to a saucepan filled with 600ml/2½ cups boiling water. Add the turmeric, the two lemon halves, and a pinch of salt.
Cover tightly and boil for 7 minutes.
Remove from the heat and leave covered to steam for another 7 minutes.
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.
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.
When the chicken is cooked remove it from the skewers and stir it into the sauce.
Remove from the heat and stir in the fromage frais.
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