Low-Fat Makeover – Chicken Tikka Masala

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Difficulty
easy
Serves
4 people
Meal course
Dinner
Posted by
Posted on
300 grams
Chicken breasts - cubed
1 medium
Sweet potato - peeled and cut into chunks
2 tbsp
Rapeseed oil
1 large
White onion - peeled and finely chopped
2 large
Garlic clove - peeled and finely chopped
1 thumbsize
Ginger - peeled and grated
1 1/2 tsp
Chilli powder
1 tsp
Turmeric
1 tsp
Ground coriander
1 tsp
Ground cumin
4 tbsp
Tomato Puree
2 large
Tomatoes - roughly chopped
300 ml
Low fat natural yoghurt
1/2 tsp
Salt
1/2 whole
Lime - Juice
1 Splash
Water
1 .
To serve
2 Portions
Brown rice - cooked to pack instructions
1 handful
Fresh coriander - roughly chopped
Low-Fat Makeover – Chicken Tikka Masala

The chicken that I used for this recipe was leftover from a roast dinner and it worked really well just being pulled apart, but if you don’t have this option then just slice up some chicken breasts instead.

  1. Boil your sweet potato for 10-12 minutes in salty water until softened. Drain and the return to potato to the heat to sweat out any excess water.
  2. Heat the oil in a large frying pan to a high temperature (if you put a piece of onion in and it vigorously sizzles then it’s hot enough). Add the onions and garlic and fry for one minute before adding the chicken. Fry for a further 3 minutes until the chicken is no longer pink and the onions are browning. Immediately add the ginger, chilli powder, turmeric, coriander and cumin and fry for a further minute (it would be worth pre-mixing these so you can just chuck them in.).
  3. Stir in the tomato purée, sweet potato and the chopped tomatoes and boil rapidly for around 4-5 minutes. Allow to cool slightly before adding the yoghurt and bring to a simmer on a low heat. If the curry is too thick at this stage you can add a little water or more yoghurt to get the correct consistency.
  4. Season with the lime juice and salt and pepper. Serve the curry with rice and freshly chopped coriander.

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