Healthy High Protein Light Bite

Chicken Tikka Massala

This our healthy Chicken Tikka Masala, its lighter in calories than your favourite Indian takeaway, but so full of flavour and it bangs just the same as takeout! Not to mention, very simple and quick to make. 

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Cook: 30 MINS

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Add all chicken tikka marinade ingredients to a large bowl and mix until combined and chicken is coated. Leave to marinade for 4+ hours.
Spread chicken evenly onto a lined grill pan and place under for 10-15 mins, flipping each piece of chicken once throughout cook time.
Meanwhile, heat oil in a large skillet on medium heat and add onion. Cook onion for 5 mins, before adding garlic, ginger, red chilli, tomato puree and curry powder. Stir to combine and add a small splash of water to create a paste.
Add chopped tomatoes to a blender and blitz until smooth. Then, transfer blended chopped tomatoes to pan and bring to a rapid simmer. Cook for 10-15 mins, until sauce thickens. Then add single cream and bring pan to a low simmer for 5 mins.
Once chicken is cooked through and slightly charred on the outside, transfer directly to tikka masala sauce and stir to combine. Season to taste before serving.

Nutritional Info

Per serving (w/ 125g of basmati rice): 

Cals – 457 

Carbs – 37g 

Protein – 42g 

Fat – 14.4g 

Ingredients

Serves 4

For the Chicken Tikka Marinade:

  • 500g of chicken breast - cut into large chunks.
  • 150g of natural yoghurt.
  • 2 cloves of garlic - grated.
  • 2 inch cube of ginger - grated.
  • Tbsp of curry powder.
  • Tsp of olive oil.

For the Curry:

  • Tbsp of groundnut oil.
  • 1 onion - finely chopped.
  • 3 cloves of garlic - grated.
  • 2 inch cube of ginger - grated.
  • 1 red chilli – finely chopped.
  • Tbsp of tomato puree.
  • Tbsp of curry powder.
  • 2 tins of chopped tomatoes.
  • 100ml of single cream.

To serve:

  • 125g of basmati rice, per serving.
  • Chopped coriander.
  • Naan (not included in calories)

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