PINCH OF NOM: Chicken Tikka Masala 

We love a good curry and this Chicken Tikka Masala is the perfect ‘fakeaway’ if you’re craving an Indian while following a weight-loss plan. It’s low in calories but there’s no scrimping on flavour – it feels really rich despite using fat-free yogurt. You can make it as spicy or as mild as you like – add extra hot chilli powder if you prefer it spicy or leave it out completely if you don’t like the heat.

PREP TIME 10 mins

COOKING TIME 40 mins

WEEKLY INDULGENCE – CALS PER SERVING 359

FREEZABLE AND GLUTEN FREE

SERVES 4

FOR THE MARINADE AND CHICKEN

250g fat-free Greek-style yogurt

juice of ½ lemon

2 tsp sweet smoked paprika

1 tsp ground coriander

1 tsp ground cumin

1 tsp garam masala

3 tsp ground turmeric

1 tsp ground ginger

1 tsp garlic granules

1 tsp chilli powder

2 tsp salt

2 tsp freshly ground black pepper

4 large chicken breasts (skin and visible fat removed)

FOR THE SAUCE

low-calorie cooking spray

1 large onion, chopped

3 tbsp tomato purée

2 garlic cloves, crushed

1 tbsp garam masala

400g tin chopped tomatoes

1 red pepper, deseeded and sliced

4 tbsp chopped fresh coriander

• Add the yogurt, lemon juice and marinade spices to a large bowl. Dice the chicken and add to the marinade, coating thoroughly. Cover and pop in the fridge for 2-4 hours.
• Once the chicken has marinated, heat a large frying pan on a moderate heat. Spray with low-calorie cooking spray and cook the onion until soft – this will take around 5 minutes.
• Add the tomato purée to the onion and cook for a couple of minutes. Add the crushed garlic and garam masala, cook for another couple of minutes and stir in the tinned tomatoes. Keep on a low heat.
• Take the chicken pieces out of the marinade, setting the remaining yogurt and spice mix aside. Add the chicken to a separate frying pan and brown slightly on the outside then add to the tomato sauce. Mix to combine and leave to cook on a low heat for 15 minutes, stirring occasionally. Add the sliced pepper and cook for another 10 minutes or until the chicken has cooked through.
• Making sure the hob is set to a low heat, stir in the remaining yogurt marinade and fresh coriander. Leave to cook through for 5 minutes. Serve with your choice of accompaniment.