Chicken Tikka Masala (Low cal)
MARINADE
- 2 tbsp medium currypowder
- 2 tsp smoked paprika (not hot smoked)
- 1 tsp flaked sea salt
- 100g fat-free natural yoghurt
Curry Sauce
- 1 tbsp sunflower oil
- 2 large onions, chopped
- 4 garlic cloves, sliced
- 25g chunk fresh root ginger, peeled and finely grated
- 4 tsp medium curry powder
- 2 tbsp tomato purée
- 1 tsp caster sugar
- 1 tsp flaked sea salt
- 400ml cold water
- 15g fresh coriander, leaves finely chopped
- 2 tbsp double or single cream ( optional)
- Marinade
- Mix the curry powder, paprika and salt in a large bowl
- Add the yoghurt and stir until well combined.
- Cut the chicken into chunks and stir into the marinade and mix until well coated
- Cover and leave to marinate in the fridge for 1-4 hours.
Sauce
- Heat the oil in a large non-stick saucepan and add the onions, garlic and ginger.
- Cover and cook over a low heat for 15 minutes or until very soft and lightly coloured.
- Add the curry powder to the pan and cook uncovered for 1 minute, stirring.
- Add the tomato purée, caster sugar and salt and fry
- Pour the water into the pan and simmer the sauce gently for 10 minutes
- Remove the pan and use a stick blender to blitz the sauce until it is as smooth as possible. Set aside
- Heat the teaspoon of oil into a large non-stick frying pan and fry the marinated chicken pieces for about 6 minutes over a medium-high heat, turning occasionally
- Gently add the chicken pieces to the masala sauce
- Stir in the coriander and cream
Garnish
- Sliced chilli peppers
- Coriander
- Spring onions