Light Chicken Tikka Masala

Dinner

Light Chicken Tikka Masala

380kcal
40gprotein
20 minprep
30 mincook
4servings
Medium

Britain's favourite curry made lighter with yogurt-marinated chicken and a creamy tomato sauce using reduced-fat coconut milk. Under 400 calories.

high-proteingluten-freelow-calorie

Ingredients

  • 600g chicken breast, cubed
  • 200g Greek yogurt
  • 2 tbsp tikka masala paste
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 tbsp grated ginger
  • 400g tin chopped tomatoes
  • 200ml light coconut milk
  • 1 tsp garam masala
  • 1 tsp turmeric
  • 1 tbsp coconut oil
  • Fresh coriander

Method

  1. 1

    Marinate chicken in yogurt and tikka paste 30 min.

  2. 2

    Grill or pan-fry chicken until charred. Set aside.

  3. 3

    Soften onion, garlic, and ginger 5 min.

  4. 4

    Add tomatoes, coconut milk, garam masala, and turmeric. Simmer 15 min.

  5. 5

    Add chicken, cook 10 min.

  6. 6

    Serve with coriander and rice.

Tip: Using Greek yogurt in the marinade tenderises the chicken through lactic acid while adding protein without extra fat.

Try this recipe in a meal plan

Follow a structured 7-day plan that includes meals like this one