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Chicken Tikka Masala

Chicken Tikka Masala

Curry night is still possible without falling off the wagon, with this creamy and rich, lower calorie alternative to a takeaway.

Ingredients

  • 3–4 chicken breasts (450g), skinned and cubed
  • 2.5cm piece of fresh root ginger, finely chopped
  • 2 garlic cloves, finely chopped
  • 1 teaspoon chilli powder
  • Freshly ground black pepper
  • 2 tablespoons fresh coriander, chopped
  • Juice of 1 lime
  • 50ml Flora Cuisine
  • 1 onion, finely chopped
  • 1 red chilli, deseeded and finely chopped
  • 1 teaspoon ground turmeric
  • ½ chicken stock pot or cube
  • 284ml pot Elmlea single or mixed with low fat natural yogurt
  • Fresh coriander to garnish
  • Basmati rice (300g) to serve
  • For men, add a naan (70g) (200 kcal)

Preparation time:

Cooking time:

Skill level:

Medium

Serves:

Four

Method

  1. Place the chicken in a large bowl and mix with the ginger, garlic, chilli, black pepper, coriander and lime. Set aside to allow flavours to develop.

  2. Heat half the Flora Cuisine in a heavy-based frying pan and fry the chicken for 8–10 minutes until browned on all sides.

  3. Meanwhile heat remaining Flora in a pan and cook the onion and red chilli for 5 minutes until golden brown. Add the turmeric and cook for 1 minute.

  4. Stir in the stock pot, Elmlea and/or yogurt and heat through gently. Add the chicken to the sauce and simmer for 5 minutes or until the chicken is cooked through.

  5. Garnish with coriander and serve immediately with rice and vegetables.

Nutritional information per serving:

kcalories

580

protein

35.8g

carbs

62.2g

fat

20.3g

Print recipe

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