All Recipes

Healthy Chicken Tikka Masala

Freezable
5
£1.40 Per Portion
45M

Ingredients

  • 350g chicken breasts, chopped into large pieces (£2.09)
  • 1 courgette, chopped into large cubes (£0.80)
  • ½ lime, juiced (£0.20)
  • 125ml 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 (2x £0.32)=(£0.64)
  • 250g brown rice, rinsed (£1.77/4)=(£0.44)
  • 120ml 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
  • 200ml water
  • Chilli flakes (optional)
  • Salt

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Sorry you have to be a member to view this

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Sorry you have to be a member to view this

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  • Calories and macronutrients for all of the recipes (and their variations) so you can choose the meals that suit your goals
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  • Calories and macronutrients for all of the recipes (and their variations) so you can choose the meals that suit your goals
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Method

Note: Before searing the courgettes, preheat your grill to 220 °C

1. 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.

2. 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.

3. Meanwhile, add the marinated chicken onto a baking tray and place under the grill for 15M. You’ll know it’s ready when the chicken has a charred/ crispy exterior and it’s fully cooked through.

4. 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.

5. 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 20M. Meanwhile, cook the rinsed brown rice according to the packet instructions.

6. 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, yogurt and lime juice. Taste to see if it needs any salt and serve with a portion of rice and a sprinkle fresh coriander.

Step By Step

1

Note: Before searing the courgettes, 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.

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