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Healthy Tikka Masala


TOTAL TIME: 65 MINS

SERVINGS: 4

CALORIES/SERVING: 365 MINS


INGREDIENTS:

  • 1 large onion , chopped

  • 4 large garlic cloves

  • thumb-sized piece of ginger

  • 2 tbsp rapeseed oil

  • 4 small skinless chicken breasts, cut into chunks

  • 2 tbsp tikka spice powder

  • 1 tsp cayenne pepper

  • 400g can chopped tomatoes

  • 40g ground almonds

  • 200g spinach

  • 3 tbsp fat-free natural yogurt

  • ½ small bunch of coriander , chopped

  • brown basmati rice , to serve


METHOD:

  1. Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

  2. Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

  3. Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.


NUTRITION:

kcal-365

fat-17g

saturates-1g

carbs-13g

sugars-10g

fibre-4g

protein-38g

salt-0.3g

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