The Ultimate Makeover: Chicken tikka masala

The Ultimate Makeover: Chicken tikka masala

You'll love Angela Nilsen's version of this classic Indian favourite - it tastes authentic but is far lighter and healthier

Difficulty and servings

Easy

Serves 4

Preparation and cooking times

Preparation time

Prep 35 mins

Cook time

Cook 30 mins

Plus at least 30 mins marinating
Freezable

Low-fat, Super healthy

Sauce can be frozen

Method

  1. For the marinade, finely grate the ginger and garlic (you should have 1 rounded tbsp of each), then mix them together. Put half of this mix into a medium bowl, then stir in the yogurt, lime juice, chopped coriander, chilli, garam masala, paprika and turmeric. Heat a small heavy-based dry pan, tip in the cumin, coriander and fenugreek seeds, then heat briefly until toasted and smelling fragrant (they will start to jump in the pan). Remove and grind to a powder using a pestle and mortar. Stir half into the yogurt mix (save the rest for the sauce). Stir the chicken chunks into the spiced yogurt until well coated. Cover and leave to marinate for at least 30 mins, or overnight if you like.
  2. Meanwhile, make the sauce. Heat the oil in a large pan. Add the onions, then fry over a medium heat for about 10 mins, stirring occasionally, until softened and turning brown. Stir in the remaining ginger and garlic, and stir-fry for 2 mins. Mix in the paprika, turmeric, garam masala, chilli and the rest of the toasted cumin, coriander and fenugreek. Cook for 1 min, stirring to scrape up the bits from the bottom of the pan. Stir in the tomato purée, then 150ml water. Cook for 1 min. Carefully transfer to a food processor or blender. Process to a thick, fairly smooth sauce. Return to the pan, pour in another 150ml water, then set aside. Can be made a day ahead. Soak the rice in cold water for up to 30 mins.
  3. Heat the grill to high. Thread the chicken onto 8 wooden skewers (soaked first), then balance them across a baking tray lined with foil, so they are slightly raised over it. Grill for 12-15 mins until cooked and slightly charred around the edges. Meanwhile, drain the rice, then tip into a pan with 375ml water. Bring to a boil, then cook over a low heat, covered, for 8 mins. Remove from the heat but leave covered for 5 mins. Cook the peas in boiling water for 3 mins, drain. Fluff up the rice with a fork, then toss in the peas.
  4. When ready to serve, reheat the sauce, stirring in any juices from the chicken and a drop more water to thin if necessary (it should be quite thick). Remove from the heat, stir in the yogurt, then season with a pinch of salt. Serve the chicken skewers with the rice, a scattering of coriander and lime wedges.

Per serving

396 kcalories, protein 45g, carbohydrate 33g, fat 10 g, saturated fat 2g, fibre 4g, sugar 8g, salt 1.05 g

Recipe from Good Food magazine, October 2010.

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Latest comments and suggestions

Results 1-20

  • Binder photo starkusr

    03 October 2010

    starkusr rated and commented on this recipe

    5 stars

    very involved but absolutely delicious! full of flavour, really enjoyed it as did the rest of the family! good chance to brush up on skills too as i have never make my own spice mix from seeds before...

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  • Binder photo rosie72

    07 October 2010

    rosie72 commented on this recipe

    If you've got a bit of time on your hands and want something that is seriously good to make it worth your while, then this is it! Delicious and well worth making your own marinade, you really can taste the difference. Am going to attempt a veggie option for a new housemate using sweet potato, squash and anything else anyone can volunteer!

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  • Binder photo Shurleywurley

    24 October 2010

    Shurleywurley rated and commented on this recipe

    5 stars

    I made this last night for the whole family and they loved it. You would never guess that it is superhealthy. The flavours were amazing and well worth the effort of preparing all the ingredients. A lot of it could be done in advance (even the day before) so it would be ideal for entertaining.

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  • Binder photo gill

    06 November 2010

    gill commented on this recipe

    Made this tonight. Flavours were really lovely and much healthier than takeaway. Def make this again and again.

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  • Binder photo michelle's

    17 January 2011

    michelle's commented on this recipe

    I made this on Saturday, and was very impressed it was gorgeous, I've made a few different recipes of chicken tikka masala but I'd have to say this was the best one I've tried and the rice went perfectly.

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  • Binder photo Sally G

    23 January 2011

    Sally G rated and commented on this recipe

    5 stars

    This is one of the best lighter versions of this recipe I have tried, it was delicious. The kids tasted it too and it is now on the menu for Saturday nights as they loved it too!

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  • Binder photo annmucc

    23 January 2011

    annmucc commented on this recipe

    I was first introduced to Chicken Tikka Masala via the premade sauces you find in supermarkets. I agree, not the most auspicious introduction, but I liked it. However, those sauces are totally unhealthy so we have looked at maybe making it ourselves at home. So far most of our efforts have been disappointing at best, particularly on flavour. This recipe was the first time a homemade tikka masala recipe satisfied me on all counts. It was also not as greasy as the bought sauces, which is great. The only negative would be that it is not as quick and easy as most of the other recipes I have followed on here. A definite keeper though!

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  • Binder photo louvan

    26 January 2011

    louvan rated and commented on this recipe

    2 stars

    We weren't very keen on this; would rather have the full fat version less often.

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  • Binder photo Nic's

    29 January 2011

    Nic's rated and commented on this recipe

    5 stars

    this was beautiful :) even nicer than the takeaway and worth the faff

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  • Binder photo Storasyster

    16 March 2011

    Storasyster rated this recipe

    5 stars

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  • Binder photo grimer

    07 April 2011

    grimer commented on this recipe

    I have to disagree with the cooking method - add the tumeric *after* you have used the food processor, otherwise it will stain the plastic yellow. Other than that, not a bad recipe - although it is very similar to 'The curry secret'.

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  • Binder photo JaneyD

    04 May 2011

    JaneyD commented on this recipe

    A hit with the whole family, and the leftover sauce was good over pasta the next day. Definitely worth the effort, and even if you don't do the whole yoghurt marinade, then the tomato sauce part is quick and easy, and could easily be adapted with different herbs for different dishes. If there's one thing I would do differently, though, it would be to cook the garlic in with the tomato sauce, rather than putting it in the marinade - just to mellow the flavour a little.

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  • Binder photo JaneyD

    04 May 2011

    JaneyD rated and commented on this recipe

    5 stars

    Sorry! Forgot to add a rating to my previous comment - it is, of course, a full 5 stars ***** :o)

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  • Binder photo Charlipea

    04 June 2011

    Charlipea rated this recipe

    4 stars

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  • Binder photo debbie

    07 July 2011

    debbie commented on this recipe

    Has anyone tried this with low fat yoghurt? I'm tempted but whenever I've used it in cooking I've been disappointed with the texture - low fat yoghurt tastes good but the 'curdled' appearance is off putting.

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  • Binder photo Dr Kate

    21 July 2011

    Dr Kate rated and commented on this recipe

    4 stars

    Debbie -Low fat Greek style yoghurt worked really well for me...I hope you like it too!

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  • Binder photo Cally

    02 August 2011

    Cally rated and commented on this recipe

    2 stars

    Not very impressed with this recipe. I made it last night and won't be repeating the experience. I was expecting a delicious sauce, after all the preparation, but was sadly disappointed. I used half-fat creme fraiche instead of yoghurt which prevented the curdling appearance of the sauce. Edible, but definately not worth the time and effort!

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  • Binder photo lindalu

    10 August 2011

    lindalu commented on this recipe

    Well worth the effort, the flavour is very authentic but without all the oil and calories. I do add a little salt to the sauce which brings the flavour on just a little more and if you're not on a major health kick the marinade can be made with a little oil instead of yoghurt - gives it just a bit more of an authentic taste. One of my favourite recipes!

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  • Binder photo TWINK0203

    28 September 2011

    TWINK0203 rated and commented on this recipe

    5 stars

    This was absolutely gorgeous. You would never have guessed that it was low fat. I will definitely be making this recipe again -soon!

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  • Binder photo sherrie

    05 October 2011

    sherrie commented on this recipe

    Beautiful flavours in this although never seems to be hot enough ! had no fenugreek so put in mustard seeds and cardamon with some cinnamon in the sauce as i run out of garam masala quite fidddly to make finished of cooking chicken off of sticks as they would nt turn properly in the grill but will def make again better then the restaurant !!

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Difficulty and servings

Easy

Serves 4

Preparation and cooking times

Preparation time

Prep 35 mins

Cook time

Cook 30 mins

Plus at least 30 mins marinating
Freezable

Low-fat, Super healthy

Sauce can be frozen

Ingredients

FOR THE MARINADE

  • 4-5cm piece ginger , peeled
  • 4 plump garlic cloves
  • 3 tbsp natural yogurt
  • 2 tsp lime juice
  • 1 tbsp finely chopped coriander leaves
  • ½ tsp each hot chilli powder , garam masala and paprika (use ¼ tsp of each if you prefer a milder flavour)
  • ¼ tsp turmeric
  • 1 tsp each cumin and coriander seeds
  • ½ tsp fenugreek seeds
  • 600g skinless, boneless chicken breasts , cut into 4cm chunks

FOR THE SAUCE

  • 2 tbsp rapeseed oil
  • 2 onions , halved lengthways, sliced into rough, thin wedges
  • ½ tsp each paprika, turmeric and garam masala
  • ¼ tsp hot chilli powder (leave this out if you'd prefer a milder flavour)
  • 2 tbsp tomato purée
  • 2 tbsp natural yogurt

FOR THE RICE

  • 250g basmati rice
  • 200g frozen peas

TO SERVE

  • handful coriander leaves, chopped
  • lime wedges
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Per serving

396 kcalories, protein 45g, carbohydrate 33g, fat 10 g, saturated fat 2g, fibre 4g, sugar 8g, salt 1.05 g

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