Slimming World Chicken Tikka Masala
Indulge in the rich, authentic flavors of this Slimming World Chicken Tikka Masala, a healthier twist on the classic Indian favorite. Marinated in a flavorful blend of fat-free yogurt, garlic, ginger, and aromatic spices like garam masala and turmeric, tender chunks of chicken are simmered to perfection in a creamy, tomato-based sauce enhanced with low-fat coconut milk. This guilt-free, low-calorie recipe is perfect for those looking to enjoy a comforting curry without compromising on health goals. Ready in just an hour and packed with vibrant flavors, this dish is ideal for meal prep or a family dinner. Serve it with boiled rice or steamed veggies for a wholesome meal that’s sure to satisfy your cravings, all while staying on track with your slimming plans.
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 200 grams Fat-free plain yogurt
- 4 units Garlic cloves
- 1 inch piece Fresh ginger
- 1 tablespoon Lemon juice
- 2 teaspoons Garam masala
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Ground paprika
- 0.5 teaspoon Turmeric powder
- 1 spray Low-calorie cooking spray
- 1 large Onion
- 400 grams Tomato passata
- 200 milliliters Chicken stock
- 100 milliliters Low-fat coconut milk
- 1 handful Fresh cilantro
- 1 teaspoon Salt
- 1 teaspoon Black pepper
Instructions
Dice the chicken breasts into bite-sized pieces and place them in a bowl.
In a blender or food processor, combine fat-free plain yogurt, two minced garlic cloves, grated ginger, lemon juice, 1 teaspoon garam masala, 1 teaspoon ground cumin, and 0.5 teaspoon turmeric. Blend until smooth to create the marinade.
Pour the marinade over the chicken and mix well to coat. Cover the bowl and refrigerate for at least 1 hour or overnight for the best flavor.
Heat a large, non-stick pan over medium heat and spray it with low-calorie cooking spray. Add the marinated chicken and cook for 5-6 minutes, stirring occasionally, until lightly browned. Remove the chicken and set aside.
Finely chop the onion and the remaining garlic. Spray the pan again with low-calorie cooking spray and add the onion. Cook for 5-7 minutes or until soft and golden.
Add the remaining garlic, 1 teaspoon garam masala, 1 teaspoon ground cumin, 1 teaspoon ground coriander, and 1 teaspoon paprika to the pan. Stir and cook for 1-2 minutes to release the spices' aroma.
Add the tomato passata, chicken stock, and salt to the pan. Stir well and simmer for 10 minutes, allowing the sauce to thicken slightly.
Return the browned chicken pieces to the pan along with any juices released. Stir to coat the chicken in the sauce and simmer for 15 minutes until the chicken is fully cooked through.
Pour in the low-fat coconut milk, stir well, and let it heat through for another 2-3 minutes.
Taste the sauce and add black pepper to your liking. Adjust salt if necessary.
Garnish with freshly chopped cilantro and serve hot with boiled rice or a side of vegetables for a complete and healthy meal.
Nutrition Facts
Calories |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 110 mg | 37% | |
| Sodium | 654 mg | 28% | |
| Total Carbohydrate | 19.1 g | 7% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 10.2 g | ||
| Protein | 46.3 g | 93% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 183 mg | 14% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 947 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
