Healthy Chicken Tikka Masala with rice

I love an Indian takeaway so I thought I’d make my own lower calorie #fakeaway

This is delish and really easy to make.

415 calories per serving (recipe serves 2) calories include rice

P- 53g C-41g F-5g

Ingredients

• 280g chicken breast - diced

• 80g onion- diced

• 1 x red diced pepper

• 200g tinned chopped tomatoes

• 20g Curry Powder (Tikka) - I got mine from Asda

• 10g garlic purée

• 3g ginger puree

• 1 x tsp Cumin

• 1x tsp Hot Chilli Powder

• 10g tomato purée

• 15g mango chutney

• 80g 0% fage or Greek yoghurt or cheaper Aldi alternative

• Half of a chicken oxo less salt - 100ml boiling water

• Handful of finely chopped Fresh Coriander

• Half bag of micro pilau rice - 125g

Method

In a large pan using 1kcal Spray oil and sautée your onions and pepper on a very low heat for 1” to15 mins. Cooking on a low heat sweetens the onion and doesn’t burn them.

In another pan brown your chicken for 5-8 mins and set aside.

Add curry powder, cumin, chilli powder, garlic, ginger and tomato purée and mix well. For a few mins.

Then add chopped tomatoes and 100ml of chicken stock.

Add your browned chicken chunks and Simmer on a low heat for 15 mins.

Add your fresh coriander and mango chutney and stir. Make sure the curry is really hot (temp then remove from heat).

Now that the curry is off the heat add yoghurt and stir well. (Don’t add when curry is boiling - bubbling away as the yoghurt will split).

Once you’ve added yoghurt! Serve and enjoy! You could also have a mini naan like we did- we use the Asda mini garlic and coriander naan.

If you make it please please let me know! Tag me in your creations and spread the mad4fit word!