Hairy Dieters Tikka Masala
Calories: 320.48kcal|Fat: 12.85g|Protein: 36.5g|Carbohydrates: 11.74g
| 55 minutes
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Indulge in Britain's favourite curry guilt-free with Hairy Dieters low-cal chicken tikka masala. Hairy Bikers slashed the calories without sacrificing flavors, so you can savour every bite.
Britain’s favorite curry, chicken tikka masala, often packs a caloric punch. But fear not! Our recipe slashes calories while preserving all the rich flavors you crave, allowing you to savor every bite guilt-free.
Fat: 12.85g|Protein: 36.5g|Carbohydrates: 11.74g
Description
Indulge in Britain's favourite curry guilt-free with Hairy Dieters low-cal chicken tikka masala. Hairy Bikers slashed the calories without sacrificing flavors, so you can savour every bite.
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!
Customize Spice Levels: Adjust the spice levels of the marinade and sauce to suit your taste preferences. Increase or decrease the amount of curry powder and paprika accordingly.
Marinating Time: For the most flavorful chicken, marinate it for at least 1 hour. However, for a richer taste, allow the chicken to marinate for up to 4 hours or overnight in the refrigerator.
Tips & Tricks:
- To ensure tender chicken, avoid overcooking. Stir-fry the marinated chicken until lightly coloured before adding it to the sauce. This prevents the chicken from becoming tough and dry.
- Get a velvety smooth sauce by using a hand blender to puree the cooked sauce. This step eliminates any chunks of onion, garlic, or ginger, resulting in a silky texture.
- Toast the spices before adding them to the sauce to intensify their flavours. Dry-toast the curry powder and paprika in a pan until fragrant, enhancing the depth of the dish.
Storing & Make Ahead Suggestions:
- 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.
- 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.
- 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: 320.48kcal
- Fiber: 1.09g
- Fat: 12.85g
- Sodium: 669.34mg
- Protein: 36.5g
- Sugar: 6.55g
- Carbohydrates: 11.74g
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