Low-Fat Makeover – Chicken Tikka Masala

I often find that Indian food can be quite oily. I am sure there are lots of people that like it this way but to me too much oil is gross. We once got a take away from an Indian restaurant a few doors down the road, and the flavours were beautiful but everything was just floating in oil. It made me feel pretty disgusting eating it and that being said, we didn’t go back there again. If we ever eat out at an Indian restaurant I try to have one of the chef special dishes and tend stay away from anything you would find in a supermarket isle, so that I get try something different. Truth be told, there is always a part of me that screams out for the tikka masala, as I absolutely love it!

This recipe is totally scrummy and it is quick, easy to make and so much more satisfying than buying it from a jar. I would also imagine it would be half the calories of a take away (less oil and no cream), but still taste just as good. So do yourself a favour and fill that cupboard full of herbs and spices instead or jars of sauces, you will surprised what a difference it makes to the taste of your food, and your waistline.


Serves 4

–          300g chicken – I used roasted left over from Sunday lunch but if you are using breasts then slice them thinly.

–          1 sweet potato – chopped into inch cubes and boiled in salted water for 10-12 until softened.

–          2 tbsp rapeseed oil

–          1 large onion – finely chopped

–          2 garlic cloves –  finely chopped

–          2in piece fresh root ginger, grated

–          1 ½ tsp chilli powder

–          1 tsp ground turmeric

–          1 tsp ground coriander seeds

–          1 tsp ground cumin

–          4 tbsp tomato purée

–          2 ripe large tomatoes, roughly chopped

–          300ml low-fat  plain yoghurt

–          ½ tsp salt

–          Juice of ½ lime

–          splash water or chicken stock (if necessary)

–          rice – cooked according to pack instructions, to serve

–          few sprigs fresh coriander, chopped, for garnish

Heat the oil in a large frying pan to a high temperature (if you put a piece of onion in and it vigorously sizzles then it’s hot enough)

Add the onions and garlic and fry for one minute before adding the chicken. Fry for a further 3 minutes until the chicken is no longer pink and the onions are browning

Immediately add the ginger, chilli powder, turmeric, coriander and cumin and fry for a further minute (it would be worth pre-mixing these so you can just chuck them in.)

Stir in the tomato purée, sweet potato and the chopped tomatoes and boil rapidly for around 4-5 minutes.

Allow to cool slightly before adding the yoghurt and bring to a simmer on a low heat

If the curry is too thick at this stage you can add a little water or more yoghurt to get the correct consistency.

Season with the lime juice and salt and pepper

Serve the curry with rice and freshly chopped coriander.


11 thoughts on “Low-Fat Makeover – Chicken Tikka Masala

  1. Looking good! always want to make chicken tikka masala, but have been a bit intimidated. Seems so many ingredients, though I know a lot of it is spices. Totally looks worth the work. Can smell it from the picture alone 🙂

  2. Completely agree about a cupboard full of spices – seems expensive at first but once you have all the ones you use/need regularly, the world is your oyster! This looks delicious, great photo. Camilla

  3. Thank You for the like of My Great Adventures…A Journal. Love your site and looking forward to our Chicken Tikka Masala. Will follow your blog for sure.

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