Chicken tikka

Classic chicken Tikka Masala made healthy

Food and drink

01 July 2009 15:46

Chicken Tikka Masala is an Anglo-Indian invention and is one of the UK’s favourite dishes. We all know that ordering takeaway food can be very bad for your waistline and pocket, so with this recipe you can really have a authentic, quick version at home, with much less calories. If you are really short of time, buy a ready made Tikka spice mix and miss out the marinade time.

Serves 4
Total Cost = £7.86
Per Person = £1.96
Take Away Price Per Person: £7.95

ActiFry Calories (per portion):
253 kcal
7.5g fat (of which 1.5g saturated fat)
7.5g carbohydrate (of which 3g sugar)
1g fibre
1g salt
Takeaway Calories (with pilau rice): 860 kcal

Ingredients

4 skinless chicken breasts, chopped into 3-4cm pieces.
2 tbsp tikka masala paste (see mix below)
2 tbsp live yoghurt

Sauce

1 tbsp tikka masala paste (either make your own, see below, or use shop bought)
2 cardamom pods
1 tsp fresh ginger
2 cloves of garlic
1 onion, finely sliced
200ml stock
200ml tomato passata
3 tbsp of 2% fat Greek yoghurt
Fresh chopped coriander

Tikka masala spice mix

2 tsp ground cumin
1 tsp turmeric
1 tsp ground cinnamon
1-2 tsp chilli powder (depending on how spicy you like it)
1/2 tsp smoked paprika
2 tsp garam masala
2 tsp ground coriander
1 tbsp water

 

Method

Firstly mix all the chicken pieces, yogurt and spices together and marinate for 1 hour.

Peel and cut the onion in half, slice and add to the ActiFry. Finely chop the garlic and ginger and also add to the ActiFry along with the spice mix, cardomom pods and oil. Set the timer for 30 minutes. 

Cook for 5 minutes, stir well with a spatula and then add the chicken pieces, stock, passata and seasoning. Stir again to evenly distribute and continue cooking.

When the time is up, add the chopped coriander and the Greek yoghurt, stir well, check seasoning and serve. You can’t add the Greek yoghurt earlier, as it is low fat and will split if left on the heat too long. Serve with pilau rice and chutney.

*A quick tip for the rice is to cook it with a cinnamon stick and bay leaf, then add a pinch of Saffron towards the end, then stir well.

For more sumptuous low calorie recipes visit Eathealthily.co.uk.