Hairy Dieters Tikka Masala
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!