Healthy tikka masala


Healthy tikka masala

Serves 4


  • 1 large onion, chopped
  • 4 large garlic cloves thumb-sized piece of ginger 2 tbsp rapeseed oil
  • 4 small skinless chicken breasts, cut into chunks
  • 2 tbsp tikka spice powder
  • 1 tsp cayenne pepper
  • 400g can chopped tomatoes 40g ground almonds
  • 200g spinach
  • 3 tbsp fat-free natural yogurt
  • small bunch of coriander, chopped brown basmati rice, to serve


  1. Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.
  2. Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.
  3. Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.
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