Simple 5:2 recipes.Low-calorie chicken tikka masala

 

• Serves:4
• Prep time: 10 mins
  (plus 2 hours marinating time)
• Cooking time: 45 mins
• Total time: 55 mins
  (plus 2 hours marinating time)
• Costs: Mid-price

 

If you’re counting the calories this month and watching what you eat, this simple chicken tikka masala will be right up your street. With 36% less fat than your average chicken tikka masala recipe, this dish is the perfect takeaway alternative that’s full of classic Indian spices and flavours so you don’t have to miss out on anything or feel guilty too. Fat free yogurt and plenty of veg makes this dish only 392 calories per serving. Topped with fresh coriander, this curry is sure to put a smile on your face. Finish by serving with jasmine or basmati rice and enjoy!

Ingredients

• 2tbsps tikka masala curry paste
• 170g tub 0% fat yogurt
• 3 chicken breasts (500g) each cut into 5-6 chunks
• Spray oil for cooking
• 1 large onion, sliced
• 1 red pepper, sliced
• 350g ready prepared diced butternut squash
• 300ml passata
• 160ml can coconut cream
• Handful of fresh coriander
• Fragrant rice

Nutritional information

Each portion contains:

• Calories392
  20%
• Fat18.0g
  26%

of an adult's guideline daily amount

• Low
• Med
• High

More Info

That's goodtoknow

If you wan to be extra healthy use brown rice instead.

Method

1. Mix half the curry paste with all but 2 tbsps of the yogurt and a pinch of salt. Add the chicken, coat well and leave to marinate for 2 hours or overnight.
2. Set the oven to 220°C/425°F/Gas Mark 7. Heat the baking tray in the oven. Wipe the marinade off the chicken and bake for 12-14 mins, until it’s beginning to char.
3. Add 8 sprays of oil to a pan with the onion, cover and cook over a medium heat for 5-8 mins. Add the pepper, squash and the rest of the curry paste. Cook for 5 mins.
4. Pour in the passata and coconut cream and bring to the boil. Simmer for 10 mins. Add the chicken and simmer over a low heat for 5 mins, until the meat is tender. Stir in the rest of the yogurt and the coriander. Serve with rice. Fragrant rice: Cook 200g jasmine or basmati rice as per pack instructions with a few lightly crushed cardamom pods.

Shared from;http://www.goodtoknow.co.uk/recipes/536531/low-calorie-chicken-tikka-masala