Tikka Masala

Tikka Masala

Home-cooked meals are often more nutritious and lower in calories, sugar and fat. You have control over the ingredients, so you can make it as healthy as you want. This recipe is already a healthier version of tikka masala!


  • 1 large onion, chopped
  • 4 large cloves of garlic
  • thumb-sized piece of ginger
  • 2 tbsp canola oil
  • 4 small skinless chicken breasts, cut into pieces
  • 2 tbsp tikka spice powder
  • 1 tsp cayenne pepper
  • 400g tin of chopped tomatoes
  • 40g ground almonds
  • 200g spinach
  • 3 tbsp natural fat free yoghurt
  • ½ small bunch coriander, chopped
  • brown basmati rice, to serve

Method of preparation:

Heat the rapeseed oil in a large frying pan over a medium heat. Add the chopped onion, garlic and ginger. Cook until the onion is translucent and the garlic is fragrant.

Add the chicken pieces to the pan and cook until no longer pink in the middle. This should take about 5-7 minutes.

Stir in the tikka spice powder and cayenne pepper. Cook for another minute until the spices are well incorporated.

Add the chopped tomatoes to the pan and stir well. Bring to the boil and simmer for about 10 minutes.

Stir in the almonds and spinach. Continue to cook until the spinach is wilted and the sauce has thickened. This should take about 5 minutes.

Remove the pan from the heat and stir in the natural fat free yoghurt and chopped coriander. Make sure you stir well so that the yoghurt is well incorporated into the sauce.

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