Healthy tikka masala served in a large bowl

Healthy tikka masala

  • Rating: 4 out of 5.17 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Freezable
  • Gluten-free
  • Healthy
Nutrition: Per serving
NutrientUnit
kcal365
fat17g
saturates1g
carbs13g
sugars10g
fibre4g
protein38g
salt0.3g
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Ingredients

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.

Goes well with

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    Overall rating

    Rating: 4 out of 5.17 ratings
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