Healthy tikka masala served in a large bowl

Healthy tikka masala

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(11 ratings)

Prep: 10 mins Cook: 55 mins

Easy

Serves 4

Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser

Nutrition and extra info

  • Freezable
  • Healthy
  • Gluten-free

Nutrition: Per serving

  • kcal365
  • fat17g
  • saturates1g
  • carbs13g
  • sugars10g
  • fibre4g
  • protein38g
  • salt0.3g
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Ingredients

  • 1 large onion, chopped
    Onion

    Onion

    un-yun

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

  • 4 large garlic cloves
  • thumb-sized piece of ginger
    Ginger

    Ginger

    jin-jer

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

  • 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…

  • 4 small skinless chicken breasts, cut into chunks
    Turkey

    Turkey

    terk-ee

    While it's the traditional Christmas bird, turkey is good to eat all year round, though…

  • 2 tbsp tikka spice powder
  • 1 tsp cayenne pepper
  • 400g can chopped tomatoes
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 40g ground almonds
  • 200g spinach
    Spinach

    Spinach

    spin-atch

    Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…

  • 3 tbsp fat-free natural yogurt
    yogurt

    Yogurt

    yog-ert

    Yogurt is made by adding a number of types of harmless bacteria to milk, causing it to ferment.…

  • ½ small bunch of coriander, chopped
  • brown basmati rice, to serve

Method

  1. Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

  2. Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

  3. Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.

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