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.

Pinch of Nom chicken tikka masala
Pinch of Nom

PREP TIME 10 MINS

COOKING TIME 40 MINS

CALS PER SERVING 359

FREEZABLE AND GLUTEN FREE

SERVES 4

FOR THE MARINADE AND CHICKEN

250g fat-free Greek-style yogurt
juice of 1/2 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

1. 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.

2. 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.

3. 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.

4. 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.

5. 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. 

NOW BUY THE BOOK WITH 20% OFF

The Pinch of Nom Food Planner by Kate Allinson, Kay Featherstone and Laura Davis will be published on 13 June (Bluebird, £9.99). To order a copy for £7.99 from 16 June until 30 June, visit mailshop.co.uk/books or call 0844 571 0640; p&p is free on orders over £15.