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Chicken tikka masala

The nation’s love of chicken tikka masala isn’t likely to wane – it’s just so full of flavour. So why not give it a healthy twist?

Serves 6

Prep Time 15 min + marinating

Cooking Time 25 min

Ingredients

  • 25g grated fresh ginger
  • 2tbsp garam masala
  • 1tsp ground cinnamon
  • 150g low-fat natural yogurt
  • Juice ½ lemon
  • 600g skinless and boneless chicken thighs
  • Cooking oil spray
  • 400g rice
  • For the curry sauce

  • Cooking oil spray
  • 1 large onion, thinly sliced
  • 2 garlic cloves, finely chopped
  • 1tbsp tomato purée
  • 400g can chopped tomatoes
  • 1 very low salt chicken stock cube dissolved in 300ml boiling water
  • 125g dried red lentils
  • 1tsp chilli flakes, or to taste
  • 1tsp runny honey
  • 150ml light evaporated milk
  • 4tbsp roughly chopped fresh coriander, plus extra sprigs to garnish
  • For the tamarind slaw

  • 150g low-fat natural yogurt
  • 1tsp tamarind paste
  • 1tsp runny honey
  • 1 large carrot, shredded or grated
  • 150g red cabbage, shredded or grated
  • 150g white cabbage, shredded or grated
  • 4tbsp finely chopped fresh coriander leaves

Method

  1. Combine the ginger, garam masala and cinnamon in a small bowl. Spoon half the spice mixture into a large non-metallic bowl, then mix with the yogurt and lemon juice. Add the chicken thighs and turn to coat, then cover and marinate in the fridge for at least 1 hr (or overnight).
  2. When ready to cook, heat the grill to medium-high. Line a grill tray with foil and spray with oil, then put the marinated chicken thighs on top. Grill for 8–10 min on each side until just cooked. Set aside.
  3. Meanwhile, make the curry sauce. Spray a large saucepan with oil and set over a medium heat. Cook the onion and garlic for 2 min to soften slightly. Add the tomato purée and remaining spice mixture, then stir for 1 min. Add the tomatoes, stock, lentils, chilli flakes and honey. Bring to the boil, then turn down the heat to low and simmer, stirring often, for 15 min.
  4. While the sauce is simmering, cook the rice according to the pack instructions. Combine all the ingredients for the tamarind slaw in a bowl, then set aside.
  5. Remove the sauce from the heat and carefully transfer to a blender, then whiz until smooth (or use a stick blender). Add extra water for a thinner sauce. Return the sauce to the pan and bring it back to a simmer, then stir in the evaporated milk. Cut the chicken into bite-size pieces, then add to the sauce. Bring it back to a simmer again and gently bubble for 2–3 min until the chicken is cooked all the way through. Stir in the chopped coriander.
  6. Drain the rice, then divide it among 6 bowls along with the curry. Serve with the slaw, garnished with extra coriander sprigs.

Nutrition per serving

Read more on how we calculate nutrition.
544kcal 37.4g 6.7g 2.2g 6.6g 18.3g 0.6g 257mg 89.3g 4.4mg

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