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Chicken tikka masala with brown rice and coriander in a green bowl on a wooden board with sliced lime and fresh coriander.
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4.74 from 15 votes

Healthy Chicken Tikka Masala

This healthy chicken tikka masala is perfect for satisfying Indian food cravings without the high calories! Easy to make and ready in 45 minutes!
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: mains
Cuisine: Indian
Servings: 5
Calories: 454kcal
Cost: £1.40

Ingredients

  • 350 g chicken breasts, chopped into pieces (£3.00)
  • 3 large courgettes, chopped into large chunks (£1.46)
  • ½ lime, juiced (£0.25)
  • 125 ml plain yogurt, unsweetened (£0.35)
  • 3 tbsp ginger, grated (£0.55)
  • 1 onion, chopped (£0.15)
  • 4 cloves of garlic, minced (£0.40)
  • 1 kg passata (£0.60x2)=(£1.20)
  • 250 g brown rice or white, rinsed (£1.77/4)=(£0.44)
  • 120 ml single cream (£1.20)
  • Bunch of fresh coriander (£0.60)

Cupboard Essentials

  • 1 tbsp rapeseed oil
  • 3 tsp garam masala
  • 2 tbsp tomato puree
  • 1 tsp cumin
  • 3 tsp paprika
  • 1 tbsp flour
  • 400 ml chicken stock
  • Chilli flakes optional
  • Salt

Instructions

  • 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, flour 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.

Notes

  • Avoid marinating the chicken for over 24 hours to prevent it from becoming overly tender and mushy due to acidic ingredients like yogurt and citrus.
  • When adding spices, ensure thorough stirring to prevent them from sticking to the pan, ensuring a flavorful sauce.
  • Enhance the dish's nutritional value by incorporating vegetables such as broccoli, green beans, asparagus, or mushrooms.
  • If you desire more heat, increase the spiciness with chili powder, but taste and season cautiously to avoid overpowering the dish.

Nutrition

Calories: 454kcal | Carbohydrates: 33g | Protein: 27g | Fat: 15g