Chicken Tikka Masala (Low cal)

Chicken Tikka Masala (Low cal)

  • 4  chicken breasts


  • 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.


  1. Heat the oil in a large non-stick saucepan and add the onions, garlic and ginger.
  2. Cover and cook over a low heat for 15 minutes or until very soft and lightly coloured.
  3. Add the curry powder to the pan and cook uncovered for 1 minute, stirring.
  4. Add the tomato purée, caster sugar and salt and fry
  5. Pour the water into the pan and simmer the sauce gently for 10 minutes
  6. Remove the pan and use a stick blender to blitz the sauce until it is as smooth as possible. Set aside
  7. 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
  8. Gently add the chicken pieces to the masala sauce
  9. Stir in the coriander and cream


  • Sliced chilli peppers
  • Coriander
  • Spring onions
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