Chicken Tikka Masala Curry
This Chicken Tikka Masala Curry is the perfect slimming friendly Indian Fakeaway whether you're calorie counting or following a diet plan like Weight Watchers.
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NutritionPer Serving
- Calories359
- Carbs17g
- Protein31g
- Fat3g
- Saturates1g
- Sugars7g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Our slimming friendly Chicken Tikka Masala Curry is much lower on Points and calories than the one that you’d pick up at your local takeaway – and we think it tastes even better too!
We’ve used red peppers in our Chicken Tikka Masala Curry, but you can add pretty much whatever vegetables you want and you can also adjust the spice level by adding more or less chilli powder. We like quite a kick to our food, but if you don’t want a hot and spicy curry then you can even just leave the chilli powder out completely – the other spices add flavour, not heat!
What diets is this Chicken Tikka Masala Curry suitable for?
This recipe is suitable if you’re gluten free!
You can make this Chicken Tikka Masala Curry suitable for dairy free diets by swapping out the following ingredients for dairy free alternatives;
- Fat free Greek yoghurt
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Chicken Tikka Masala Curry?
There are no fancy ingredients in this recipe – you’ll be able to pick up everything you need at the supermarket.
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How many calories are in this Chicken Tikka Masala Curry ?
There are 359 calories in each portion of our slimming friendly Chicken Tikka Masala Curry which means it falls into our Everyday Light recipe category.
This recipe is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Add the yogurt, lemon juice and marinade spices into a large bowl. Dice the chicken and add to the marinade. Cover and pop in the fridge for around 2-4 hours.
Step 2
Once the chicken has marinated, heat a large frying pan on a moderate heat. Spray with low calorie cooking spray and cook the onion until soft – this will take around 5 minutes.
Step 3
Add the tomato puree to the onions and cook for a couple of minutes. Add the crushed garlic, and garam masala, cook for another couple of minutes and stir in the tinned tomatoes. Keep on a low heat.
Step 4
Take the chicken pieces out of the marinade, setting the remaining yoghurt and spice mix aside. Add the chicken to a separate frying pan. Once the chicken has browned slightly on the outside, add to the tomato sauce. Mix to combine and leave to cook on a low heat for 15 minutes, stirring occasionally.
Step 5
Add the sliced peppers and cook for another 10 minutes or until the chicken has cooked through.
Step 6
Making sure the hob is set to a low heat, stir in the remaining yogurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment!
What should you serve with Chicken Tikka Masala Curry ?
Any of the following go really well with curry. It’s the perfect Indian Fakeaway so would work well with any of these suitable accompaniments;
Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.
How do you know when this Chicken Tikka Masala Curry is cooked?
You should cook this curry until the chicken is completely cooked through, and the sauce is piping hot once you have added the remaining marinade.
This should take approx 40 minutes on the stove.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Chicken Tikka Masala Curry in the fridge?
Once you’ve served it, ideally you should eat this dish within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of this curry in the fridge for approximately 3 days or so.
Can I freeze Chicken Tikka Masala Curry?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Chicken Tikka Masala Curry ?
This recipe is best reheated very gently on the hob for around 10 minutes. If you heat it too rapidly, it may split. Microwaving this curry is possible, but you are more likely to split the sauce.
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Chicken Tikka Masala Curry
This Chicken Tikka Masala Curry is the perfect slimming friendly Indian Fakeaway whether you’re calorie counting or following a diet plan like Weight Watchers.
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Prep Time
10 MINS
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Cook Time
40 MINS
- KCals 359
- Carbs 17G
Instructions
- Add the yogurt, lemon juice and marinade spices into a large bowl. Dice the chicken and add to the marinade. Cover and pop in the fridge for around 2-4 hours.
- Once the chicken has marinated, heat a large frying pan on a moderate heat. Spray with low calorie cooking spray and cook the onion until soft - this will take around 5 minutes.
- Add the tomato puree to the onions and cook for a couple of minutes. Add the crushed garlic, and garam masala, cook for another couple of minutes and stir in the tinned tomatoes. Keep on a low heat.
- Take the chicken pieces out of the marinade, setting the remaining yoghurt and spice mix aside. Add the chicken to a separate frying pan. Once the chicken has browned slightly on the outside, add to the tomato sauce. Mix to combine and leave to cook on a low heat for 15 minutes, stirring occasionally.
- Add the sliced peppers and cook for another 10 minutes or until the chicken has cooked through.
- Making sure the hob is set to a low heat, stir in the remaining yogurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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97 comments
See what others have to say
TraceyFriday 8th March 2024
Can you make this is a slow cooker?
HollyMonday 11th March 2024
Hi Tracey, we havem’t tested this recipe in a slow cooker but have a handy conversion guide HERE, which you may find helpful!
James mccrackenSaturday 14th October 2023
It says 1.3 lemon juice are you squeezing the lemon or using bottled if so could you let us know what it is in ml
SharonWednesday 18th October 2023
Hi James, our Chicken Tikka Masala Curry ingredients list states ‘1/2 lemon, juice only’. This is the freshly squeezed juice of half an average sized lemon and would be about 1 tbsp or 15ml if you prefer to use bottled lemon juice. Hope this helps!
GemmaTuesday 8th August 2023
Made this several times, sometimes add spinach and we’ve swapped the chicken for prawns too. It’s by far the tastiest tikka I make, goes down a treat with the kids and tastes amazing.
SharonThursday 19th October 2023
Hi Gemma, thanks for your lovely comment, we’re so pleased you enjoy making our Chicken Tikka Masala Curry. Thanks for letting us know.
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