4.67 from 12 votes

Healthy Chicken Tikka Masala

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Try this healthy chicken tikka masala using chicken and seared courgette chunks. The delicious creamy sauce is made with yogurt, tomato paste and blended with the the spices. So tasty!
Prep time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
£1.40
Makes: 5
mains
Indian
chicken tikka, Healthy Chicken, tikka masala
Freezable

Table of Contents

  1. How to make this recipe

How to make this recipe

Preheat your grill to 220° C

Start by preparing the marinade for the chicken by adding the yogurt, half of the paprika and half of the grated ginger into a large mixing bowl.

Chicken pieces in bowl with spices, yogurt and minced ginger

Mix together before adding the chopped chicken breast and stir to ensure all the chicken pieces are coated. Add some salt and cover with cling film and place in the fridge. If you have enough time, marinade for an hour or up to 24 hours.

Chicken mixed together with sauce

Now start to sear the courgette chunks (same size as chicken pieces) on a griddle pan.Start turning the courgette chunks once char lines appear. No need to fully cook the courgette here as they will be thrown into the sauce later.

Chunks of courgettes searing on griddle pan

Meanwhile, add the marinated chicken onto a baking tray and place under the grill for 15 minutes. Once the chicken has a charred, has a crispy exterior and is fully cooked through, remove from grill.  Then add the oil to a large saucepan with the diced onion, coriander stalks and remaining ginger.

Chopped spring onion and coriander stalks in large saucepan

Season with salt and gently fry together for around 5 minutes until the onions have softened. Add the garlic to fry for the last few minutes.  Then, add the spices to bloom.

Add the spices to bloom

Then add the tomato puree and fry for a couple of minutes before adding the passata & water into the pan. Reduce to a low simmer and set a timer to 20 minutes.

Tomato added to the pan

Meanwhile, cook the rinsed brown rice according to the packet instructions.

Boiling water being poured into the pan with brown rice

If you want a smoother curry/takeaway lookalike, add the curry sauce to a blender to blend until smooth. Then transfer back into the pot and add the grilled chicken, charred courgette.

Chicken and courgette added to the pan

Add yogurt and lime juice. Taste to see if it needs any salt.

Yogurt being poured into saucepan with curry

Serve with a portion of rice and a sprinkle fresh coriander.

 

Healthy Chicken Tikka Masala

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4.67 from 12 votes
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
£1.40
mains
Indian
chicken tikka, Healthy Chicken, tikka masala
Freezable
Servings: 5
Try this healthy chicken tikka masala using chicken and seared courgette chunks. The delicious creamy sauce is made with yogurt, tomato paste and blended with the the spices. So tasty!

Ingredients

  • 350 g chicken breasts, chopped into large pieces (£2.09)
  • 1 courgette, chopped into large cubes (£0.80)
  • ½ lime, juiced (£0.20)
  • 125 ml plain yogurt, unsweetened (£0.69)
  • 3 tbsp ginger, grated (£0.50)
  • 1 onion, chopped (£0.09)
  • 4 cloves of garlic, minced (£0.69/3)=(£0.23)
  • 1 kg passata (£0.32x2)=(£0.64)
  • 250 g brown rice, rinsed (£1.77/4)=(£0.44)
  • 120 ml single cream (£0.80)
  • Bunch of fresh coriander (£0.50)

Cupboard Essentials

  • 1 tbsp rapeseed oil
  • 3 tsp garam masala
  • 1 tbsp tomato puree
  • 1 tsp cumin
  • 2 tsp paprika
  • 200 ml water
  • Chilli flakes optional
  • Salt

Method

Preheat your grill to 220 °C

  • Start by assembling the marinade for the chicken by adding the yogurt, half of the paprika and half of the grated ginger into a large mixing bowl. Combine and add the chopped chicken breast into the mix, add some salt and cover with cling film and place in the fridge. If you have time, marinade for an hour/up to 24 hours.
  • Sear the courgette chunks (same size as chicken pieces) on a griddle pan for around 8 minutes until char lines appear. No need to fully cook the courgette here as they will be thrown into the sauce later.
  • Meanwhile, add the marinated chicken onto a baking tray and place under the grill for 15 minutes. You’ll know it’s ready when the chicken has a charred/ crispy exterior and it’s fully cooked through.
  • Add the oil, diced onion, coriander stalks and remaining ginger into a large saucepan. Season with salt and gently fry for around 5 minutes, or until the onions have softened. Add the garlic to fry for the last few minutes.
  • Then, add the spices and tomato puree to fry for a couple of minutes before adding the passata & water into the pan. Reduce to a low simmer and set a timer to 20 minutes. Meanwhile, cook the rinsed brown rice according to the packet instructions.
  • If you want a smoother curry/ a takeaway lookalike, add the curry sauce to a blender to blend until smooth. Then transfer back into the pot and add the grilled chicken, charred courgette, cream and lime juice. Taste to see if it needs any salt and serve with a portion of rice and a sprinkle fresh coriander.

Nutrition

Servings: 5 servings
Fat: 15g
Calories: 454kcal
Carbohydrates: 33g
Protein: 27g

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