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Healthy tikka masala

Healthy tikka masala served in a large bowl

Healthy tikka masala

Name: Healthy tikka masala
Prep time: 10 min
Cook time: 55 min
Total time: 1 h 5 min
Yield: 4
Cuisine: Indian
Ingredients: 1 large onion chopped; 4 large garlic cloves; thumb-sized piece of ginger; 2 tbsp rapeseed oil; 4 small skinless chicken breasts, cut into chunks; 2 tbsp tikka spice powder; 1 tsp cayenne pepper; 400g can chopped tomatoes; 40g ground almonds; 200g spinach; 3 tbsp fat-free natural yogurt; ½ small bunch of coriander chopped; brown basmati rice to serve

Esther Clark

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Serves 4

Easy

Prep: 10 mins

Cook: 55 mins

A star rating of 4.5 out of 5.100 ratingsRate

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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

Freezable

Egg-free

Gluten-free

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 large onion

chopped
4 large garlic cloves
thumb-sized piece of ginger
2 tbsp rapeseed oil
4 small skinless chicken

breasts, cut into chunks
2 tbsp tikka spice powder
1 tsp cayenne pepper
400g can chopped tomatoes
40g ground almonds
200g spinach
3 tbsp fat-free natural yogurt
½ small bunch of coriander

chopped
brown basmati rice

to serve

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Nutrition: Per serving

kcal365
fat17g
saturates1g
carbs13g
sugars10g

low
fibre4g
protein38g

high
salt0.3g

low

Method

step 1

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

Recipe from Good Food magazine, November 2019

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A star rating of 4.5 out of 5.100 ratings

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