Chicken Tikka Masala

Chicken Tikka Masala

This low fat Chicken Tikka recipe is perfect for those of us who enjoy a great tasting curry, but want to keep our fat levels down to a minimum.

CAL P/SERVE
487
kJ P/SERVE
2040
FAT P/SERVE
13.1g
CARBS P/SERVE
36.3g
PROTEIN P/SERVE
50.9g
SUGAR P/SERVE
10.0g
SODIUM P/SERVE
320g
FAT
%
2.5%
ENERGY RDI%
23.4%

Indian curries, especially those that are cream based, are notoriously high in fat, which makes it hard for those of us with weight loss aspirations to enjoy them.

Ingredients

  • 1 chicken breast - diced
  • 2 tsp. Garam Masala (located in spice aisle)
  • ¼ tsp. salt
  • 1 cup natural yoghurt
  • Pinch turmeric
  • ¼ pinch of cinnamon
  • ¼ tsp. nutmeg
  • 2 tbsp. lemon juice
  • Pinch of ground chilli (or chilli paste)
  • ¼ cup plain flour
  • 2 tsp. canola or veg oil
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 2 tbsp. light cooking cream
  • 3 tsp. minced fresh ginger
  • 1 can diced tomatoes,
  • Handful chopped fresh coriander (optional)
  • 1 cup steamed rice (we use Basmati rice)

Method

  1. In a small bowl mix the garam masala, turmeric, ½ the cumin, cinnamon, flour and salt.
  2. In a large bowl or zip lock bag place the diced chicken and ¼ teaspoon of the spices, yoghurt, mixing until chicken is coated. Keep the left over spices for later.
  3. Heat 1 tsp. oil in a medium non stick frypan over medium-high heat. Add the onion and soften for 5 minutes, then set aside in a bowl. Heat the remaining oil in the pan over med-low heat. Add the diced chicken and cook for a couple of minutes until all sides are browned. Set aside in a bowl.
  4. Add the onion back into the pan with garlic ginger,chilli, cumin, nutmeg, stirring, do not burn, just let the aromas come alive. This should take 1 minute. Add the rest of the spice mix and cook for a further 30 seconds. Add the canned tomatoes and simmer for 4-5 minutes stirring often, squeeze of lemon. Now add the cream, stir and then add the chicken. Simmer over low heat until the chicken is cooked through, this should take around 5 mins, in the last minute stir in the yoghurt,. Add the fresh coriander.
  5. Serve with rice and garnish with coriander and a drizzle of yoghurt.

Nutrition Table

Servings: 2 Serving size:522g
Average Serve Average 100g
Energy 2040 kJ 391 kJ
  487 Cal 93 Cal
Protein 50.9 g 9.7 g
Fat, total 13.1 g 2.5 g
- Saturated 4.0 g 0.8 g
Carbohydrate 36.3 g 6.9 g
- Sugars 10.0 g 1.9 g
Sodium 320 mg 61 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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