Hairy Dieters Tikka Masala
Other Favourite Recipes
Why You’ll Like It
- It’s delicious, full of Indian flavours, without having the bulk of fat and calories
- Quick and easy for busy weekdays
- I love it with rice, but I use it as a sandwich filling for my lunchbox.
Tips for the Perfect Low-Cal Tikka Masala
- Marinate the chicken for at least 1 hour for the best flavour, or overnight if preparing ahead.
- Don’t overcook the chicken, as it can become dry.
- Blend the sauce for a smooth, creamy texture.
- Stir in the cream at the end and avoid boiling the sauce afterwards. Greek yoghurt also works well as a lighter alternative.
What You Need
For the Chicken Marinade
- 4 boneless skinless chicken breasts (about 150g each), cut into bite-sized chunks
- 2 tbsp medium curry powder for warm, aromatic spice
- 1½ tsp smoked paprika for gentle smokiness without too much heat
- 1 tsp flaked sea salt to season the chicken
- 15g fresh root ginger, peeled and finely grated for fresh zing
- 2 garlic cloves, crushed
- 6 tbsp plain fat-free yogurt to tenderize the chicken while keeping the recipe lighter
For the Tikka Masala Sauce
- 1 tbsp sunflower oil
- 2 medium onions, finely chopped
- 2 garlic cloves, crushed
- 15g fresh root ginger, peeled and finely grated
- 1 tbsp medium curry powder for rich masala flavour
- 2 tbsp tomato purée to create a deep tomato base
- 2 tsp caster sugar to balance the spices and acidity
- 1 tsp flaked sea salt
- 350ml cold water
- 2 tbsp double or single cream for a silky finish without making the sauce too heavy
- Fresh coriander sprigs, for garnish
Optional Variations
- Add chilli powder or hot paprika for extra heat.
- Swap chicken breast for chicken thigh for a richer flavour.
- Stir in spinach at the end for added greens.
- Use Greek yoghurt for a thicker marinade.
- Serve with cauliflower rice for an even lower-calorie option.
How to Make the Low Calorie Tikka Masala Step by Step
1. Marinate the Chicken
In a large bowl, combine the curry powder, smoked paprika, sea salt, grated ginger, crushed garlic, and fat-free yogurt. Add the chicken pieces and stir until evenly coated. Cover and refrigerate for at least 1 hour, or up to overnight for deeper flavour.
2. Cook the Onions
Heat 1 tablespoon sunflower oil in a large non-stick saucepan over medium heat. Add the chopped onions, garlic, and grated ginger. Cover and cook gently for about 10 minutes, stirring occasionally, until softened and lightly golden.
3. Build the Sauce
Stir in the curry powder and cook for 2 minutes until fragrant. Add the tomato purée, caster sugar, and salt, stirring continuously for about 30 seconds.
4. Simmer and Blend
Pour in the cold water and simmer gently for 5 minutes. Remove the pan from the heat and blend the sauce with a hand blender until smooth and creamy.
5. Cook the Chicken
Heat 1 teaspoon sunflower oil in a large frying pan over medium-high heat. Add the marinated chicken pieces and stir-fry for about 3 minutes until lightly browned.
6. Finish the Tikka Masala
Pour the prepared sauce into the pan with the chicken. Stir in the cream and cook for another 3–4 minutes until the chicken is fully cooked and tender. If the sauce becomes too thick, add a splash of water to loosen it.
7. Garnish and Serve
Scatter over fresh coriander and serve warm with rice, naan bread, or a crisp mixed salad for a lighter meal option.
Storing & Make Ahead Suggestions:
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Make Ahead: Prepare the chicken marinade in advance by combining spices, ginger, garlic, and yoghurt. Store it in the refrigerator for up to 24 hours. When ready to cook, add the chicken and proceed with the recipe.
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Freezing Option: Freeze leftover chicken tikka masala for future meals. Cool the dish completely before transferring it to airtight containers or freezer bags. Label with the date and store for up to 3 months. Thaw overnight in the refrigerator before reheating.
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Reheating: Reheat frozen or refrigerated chicken tikka masala gently in a saucepan over low heat, stirring occasionally until heated through. Add a splash of water or broth to adjust the sauce consistency if needed. Serve with freshly cooked rice for a quick and satisfying meal.
Health Info
| Calories: | 320.48 |
| Fiber: | 1.09 |
| Fat: | 12.85 |
| Sodium: | 669.34 |
| Protein: | 36.5 |
| Sugar: | 6.55 |
| Carbohydrates: | 11.74 |
More Healthy Comfort Food
Low Calorie Tikka Masala Recipe
Description
Ingredients
- 4 boneless skinless chicken breasts (about 150g each)
- 1 tsp sunflower oil
For the marinade
- 2 tbsp medium curry powder
- 1 ½ tsp smoked paprika not hot smoked
- 1 tsp flaked sea salt
- 15 g chunk of fresh root ginger peeled and finely grated
- 2 garlic cloves crushed
- 6 tbsp plain fat-free yogurt
For the sauce
- 1 tbsp sunflower oil
- 2 medium onions chopped
- 2 garlic cloves crushed
- 15 g chunk of fresh root ginger peeled and finely grated
- 1 tbsp medium curry powder
- 2 tbsp tomato purée
- 2 tsp caster sugar
- 1 tsp flaked sea salt
- 350 ml cold water
- 2 tbsp double or single cream
- fresh coriander sprigs to garnish
Instructions
- In a large bowl, combine curry powder, paprika, and salt for the marinade. Cut each chicken breast into 7-9 pieces. Stir the chicken pieces into the marinade until well coated. Cover and refrigerate for at least 1 hour, ideally up to 4 hours or overnight.
- While the chicken is marinating, prepare the sauce. Heat 1 tbsp of oil in a large non-stick saucepan over medium heat. Add onions, garlic, and ginger. Cover and cook for 10 minutes until onions are lightly browned and soft, stirring occasionally.
- Stir in curry powder and cook for 2 minutes, stirring frequently. Add tomato purée, caster sugar, and salt. Fry for another 30 seconds, stirring constantly.
- Pour water into the pan and simmer gently for 5 minutes. Remove from heat and blend the sauce until smooth using a hand blender. Set aside.
- Heat 1 tsp of oil in a large non-stick frying pan. Stir-fry the marinated chicken for about 3 minutes over medium-high heat until lightly colored.
- Pour the prepared masala sauce into the pan with the chicken. Add cream and cook for 3-4 minutes longer, stirring until chicken is tender and cooked through. Add a little extra water if the sauce seems too thick.
- Serve with rice and a large mixed salad, garnished with fresh coriander sprigs. Enjoy your guilt-free chicken tikka masala!
What to serve with low calorie chicken tikka masala
