The Ultimate Makeover: Chicken tikka masala

The Ultimate Makeover: Chicken tikka masala

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(22 ratings)

Prep: 35 mins Cook: 30 mins Plus at least 30 mins marinating


Serves 4
You'll love Angela Nilsen's version of this classic Indian favourite - it tastes authentic but is far lighter and healthier

Nutrition and extra info

  • Sauce can be frozen
  • Healthy

Nutrition: per serving

  • kcal396
  • fat10g
  • saturates2g
  • carbs33g
  • sugars8g
  • fibre4g
  • protein45g
  • salt1.05g
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    For the marinade

    • 4-5cm piece ginger, peeled



      Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

    • 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



      Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

    • 1 tsp each cumin and coriander seeds
      Coriander seeds

      Coriander seed

      kor-ee-and-er seed

      The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

    • ½ tsp fenugreek seeds
      Fenugreek seed

      Fenugreek seed

      fenn-you-greek seed

      A popular seed in Indian cookery, in which it's termed methi, this small, hard, mustard…

    • 600g skinless, boneless chicken breasts, cut into 4cm chunks

    For the sauce

    • 2 tbsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 2 onions, halved lengthways, sliced into rough, thin wedges



      Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

    • ½ tsp each paprika, turmeric and garam masala
      Garam masala

      Garam masala

      gar-am mah-sarl-ah

      Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

    • 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



      A type of legume, peas grow inside long, plump pods. As is the case with all types of legume,…

    To serve

    • handful coriander leaves, chopped
    • lime wedges



      The same shape, but smaller than…


    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.

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    Comments, questions and tips

    Sign in or create your My Good Food account to join the discussion.
    28th Oct, 2011
    I love making different types of curry and never buy any sauce in jars so I've got just about every spice going in my cupboard. We tried this last week and absolutely loved it and I'm making it again tonight. Debbie - we used fat free yoghurt as we are both trying to be good in the run up to Christmas, it wont separate if you let the sauce cool down for a while. Much better than the Indian from the take away, I'm not keen on neon red sauce! I have to say that I always use chicken thighs for curries, I find the meat doesn't dry out at all when grilling.
    20th Oct, 2011
    This recipe is great! I have made it twice now for my family and they loved it! It is really worth the effort!
    5th Oct, 2011
    sorry forgot the rating !
    5th Oct, 2011
    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 !!
    28th Sep, 2011
    This was absolutely gorgeous. You would never have guessed that it was low fat. I will definitely be making this recipe again -soon!
    10th Aug, 2011
    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!
    2nd Aug, 2011
    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!
    21st Jul, 2011
    Debbie -Low fat Greek style yoghurt worked really well for me...I hope you like it too!
    7th Jul, 2011
    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.
    love2eat's picture
    4th May, 2011
    Sorry! Forgot to add a rating to my previous comment - it is, of course, a full 5 stars ***** :o)


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