Low-Fat Chicken Tikka Masala With Fragrant Rice

May 23, 2023May 23, 20230 1
Low-fat chicken tikka masala with fragrant rice
in Main

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

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Ingredients

2 tablespoons tikka masala curry paste
150 g nonfat Greek yogurt
2 free-range chicken breasts
1 pinch salt
1 onion , finely chopped
200 g tomato sauce ( passatta )
200 ml light coconut milk
1 tablespoon nonfat Greek yogurt
coriander leaves , 1 handful chopped
100 g basmati rice
5 curry leaves
1/2 teaspoon black mustard seeds
1 cinnamon stick
1 pinch saffron

Nutrision Information

Servings Per Recipe
2
Calories
520
Sugar
5g
Fat
9g
Chicken tikka masala is a popular Indian dish that has become a staple in many Western restaurants. This low-fat version of the dish uses nonfat Greek yogurt to create a creamy flavour without the added calories of cream or coconut milk. The fragrant rice is a great accompaniment to the spicy chicken, providing a flavourful and filling meal that is perfect for a cosy night in or a dinner party with friends. This recipe is easy to make and can be enjoyed by the whole family.

Instructions

1.Preheat the oven to 200C / 180C fan / Gas 6.
2.In a bowl, mix together the curry paste and nonfat Greek yogurt. Add the chicken and mix well until coated. Season with salt.
3.Place the chicken on a baking tray and cook in the oven for 20-25 minutes until cooked through.
4.In a separate pan, heat the oil over medium heat. Add the onion and cook for 5-7 minutes until softened. Add the curry sauce and coconut milk and mix well. Bring to a simmer.
5.Add the chicken to the curry sauce and stir well. Simmer for 5 minutes.
6.In a separate pan, cook the basmati rice according to the packet instructions with curry leaves, black mustard seeds, cinnamon stick, and saffron.
7.Serve the chicken tikka masala with the fragrant rice and a spoonful of Greek yogurt. Garnish with coriander leaves.

PROS

This low-fat version of chicken tikka masala is packed with flavour but contains fewer calories than standard versions.

The fragrant rice is a perfect match for the spicy chicken curry and makes a filling and satisfying meal.

CONS

This dish may not be suitable for those with lactose intolerance or nut allergies due to the use of coconut milk in the recipe.

It also contains a moderate amount of carbohydrates, which may not be suitable for those on a low-carb diet.

HEALTH & BENEFITS

This recipe is high in protein, making it a good option for those looking to increase their protein intake.
The curry paste contains turmeric, which has anti-inflammatory properties, while the spices in the rice have been linked to improving digestive health.

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