Chicken Tikka Masala Curry
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Prep Time
10 MINS
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Cook Time
40 MINS
- KCals 359
- Carbs 17G
Ingredients
For the marinade
- 250 g fat free Greek yogurt
- 2 tsp paprika
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp garam masala
- 3 tsp turmeric
- 1 tsp ground ginger
- 1 tsp garlic granules
- 2 tsp salt
- 2 tsp freshly ground black pepper
- 1 tsp chilli powder
- ½ lemon juice only
For the sauce
- 4 large chicken breasts
- 400 g canned tomatoes
- 3 tbsp tomato puree
- 1 large onion chopped
- 1 red pepper sliced
- 2 cloves garlic crushed
- 1 tbsp garam masala
- 4 tbsp fresh coriander chopped
- low calorie cooking spray
Instructions
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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.
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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.
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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.
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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.
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Add the sliced peppers and cook for another 10 minutes or until the chicken has cooked through.
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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!