Serves 4

Ingredients

• 400 g boneless chicken breasts, cut into small pieces
• 1 small onion, finely chopped
• 2 tsp. ginger, finely chopped
• 6 cloves garlic, crushed
• 400 g tinned tomatoes, finely chopped
• 100 g low fat plain yoghurt
• 50 ml skimmed milk
• 3 tsp. ground cumin
• 3 tsp. garam masala
• 1 tsp. turmeric
• 1 green chilli, finely chopped
• 2 tsp. fresh coriander, finely chopped
• 2 tbsp. vegetable oil
• Salt to taste

Method

1. Place a large pan on medium heat and add a tablespoon of oil.
2. Add the chicken and seal so that it is white all over.
3. Then heat the other tablespoon of oil in a frying pan on medium heat and fry the onions until they are golden brown.
4. Add the ginger and garlic, cook for a minute.
5. Stir in your tomatoes, cumin powder, garam masala, chilli and salt. Cook for another few minutes.
6. Then add the yoghurt. Lower heat and simmer for 5 minutes.
7. Add chicken and simmer for around 15-20 minutes until it is cooked through.
8. For the final touch, add the coriander and serve.

Chefs Tips

• Chicken Tikka Masala is said to be the most popular dish served in British restaurants.
• “Tikka” refers to chunks, in this case of chicken, and “masala” is a word which means “spicy sauce”.
• Did you know that we have adopted this dish to the point that 1 out of 7 curries served in the UK is chicken tikka masala?

Nutritional Value

(per serving)

Calories 240 kcal
Total Fat 4.5 gm
Saturated Fat 2.2 gm
Carbohydrates 4.8 gm
Fibre 2 gm
Protein 24.5 gm