Light Chicken Tikka Masala

The standard takeaway version of chicken tikka masala can exceed 900 calories per portion thanks to double cream and ghee. This version swaps cream for Greek yoghurt and uses a measured amount of oil. You get the same rich, aromatic sauce at roughly half the calories.

Ingredients

• 600g chicken breast, cut into chunks
• 1 large onion, diced
• 3 cloves garlic, minced
• 2cm piece of fresh ginger, grated
• 1 x 400g tin chopped tomatoes
• 150g fat-free Greek yoghurt (plus extra for marinating)
• 1 tbsp olive oil
• 2 tsp garam masala
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 1 tsp smoked paprika
• ½ tsp cayenne pepper
• Salt to taste
• Fresh coriander to serve
• Cooked basmati rice to serve (150g dry weight for 3 servings)

Method

1. Mix the chicken with 3 tbsp of Greek yoghurt, half the garam masala, half the cumin, the turmeric, and a pinch of salt. Marinate for at least 30 minutes.
2. Heat the olive oil in a large pan. Cook the marinated chicken in batches until browned on all sides. Set aside.
3. In the same pan, cook the onion for 6–7 minutes until golden. Add the garlic and ginger, cook for 1 minute.
4. Add the remaining spices and cook for 1 minute, stirring.
5. Add the chopped tomatoes. Simmer for 10 minutes.
6. Return the chicken to the pan, stir in the Greek yoghurt, and heat gently for 8–10 minutes. Do not boil after adding yoghurt.
7. Cook the rice. Serve the curry over rice with fresh coriander.

Nutrition Notes

Replacing double cream with fat-free Greek yoghurt saves approximately 200 calories and 22g of saturated fat per serving. The yoghurt still provides a creamy texture while adding extra protein to the dish.