Chicken Tikka Masala
by Imelda McMahon
A WORD FROM THE CHEF
You can still enjoy a Friday night curry on Slimming World! This healthy recipe is a syn free version of the nation’s favourite dish on the Extra Easy plan. It will take 50 minutes to prepare and cook but, bear in mind, you will need four hours plus for marinating to achieve the best flavours.
Juice of one lime
150g fat-free natural yogurt
Five level tbsp tikka curry powder
Four skinless and boneless chicken breasts, cut into bite-size pieces
Low-calorie cooking spray
One onion, grated
Four garlic cloves, crushed
2cm piece of fresh root ginger, peeled and grated
One red chilli, deseeded and chopped
1tsp ground cinnamon
1tsp ground cumin
6tbsp tomato purée
5tbsp fat-free natural fromage frais
Small handful of fresh coriander, roughly chopped, to serve
*Spice blends are free so long as they’re made from herbs and spices only and don’t include any ingredients like sugar, flour or oil. Check the label and count the syns as necessary.
In a large dish, mix together the lime juice, yogurt and 3tbsp tikka curry powder. Season lightly, then add the chicken and toss to coat well. Marinate in the fridge for four hours, or overnight if you can.
Preheat your grill to medium.
Spray a large non-stick frying pan with low-calorie cooking spray and put it over a medium heat. Add the onion, garlic, ginger, chilli, cinnamon, cumin and remaining tikka curry powder and fry for two to three minutes. Stir in the tomato purée and 250ml water. Bring to the boil, reduce the heat to low and simmer for 12-15 minutes, stirring often. At the same time, thread the chicken pieces onto metal skewers, spray with low-calorie cooking spray and grill for 12-15 minutes, or until cooked through, turning occasionally. Remove the chicken from the skewers and stir into the sauce.
Take the sauce off the heat, stir in the fromage frais and scatter over the coriander.
Serve hot with rice and a big salad or your favourite vegetables.
ABOUT THE CHEF
Imelda McMahon is the Slimming World consultant for Cootehill.
Her group meetings take place in the Presbyterian Hall, Cootehill, on Wednesday evenings at 5pm and 6:30pm. Contact Imelda on 086-3071688 for more details.
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