Good old chicken tikka masala

Serves 4

  • ½ fresh red chilli, deseeded

  • 1 clove of garlic, peeled

  • 15 g fresh ginger

  • 1 tablespoon vegetable oil

  • 1 pinch paprika

  • ½ tablespoon garam masala

  • 1 teaspoon tomato puree

  • 3 sprigs of fresh coriander, leaves picked and chopped, stalks reserved

  • 400 g higher-welfare chicken breast, preferably free-range or organic, diced into 2.5cm pieces

  • 1 small onion, peeled and sliced

  • ½ red pepper, deseeded and sliced

  • ½ green pepper, deseeded and sliced

  • 1 pinch ground cinnamon

  • 1 pinch ground coriander

  • 1 pinch turmeric

  • 400 g tinned plum tomatoes

  • 100 ml plain yoghurt

  • 50 ml single cream

(Note: the marinade will need to be prepared the day before so the chicken can marinate overnight.)



For the marinade

Blitz the chilli, garlic, ginger and vegetable oil in the food processor. Add the paprika, garam masala and tomato puree, plus the coriander stalks, and blitz again to form a paste. Place the chicken pieces in a large bowl, coat them with the marinade and leave in the fridge overnight.



The next day:

In a little vegetable oil, on a medium heat, fry the onion, peppers and spices in a large saucepan. Cook gently for 10 minutes then add the tin of tomatoes and the yoghurt. Add the chicken pieces and simmer gently for 15 to 20 minutes until cooked. Just before serving, stir through the cream and chopped coriander leaves.



Serve with fluffy boiled rice and a mixed leaf salad.





Nutritional Information

Good old chicken tikka masala

The curry house classic, the easy way

More Mains recipes >
0 foodies cooked this
Once you've marinated your chicken in all those amazing spices, this tikka masala's super fast
Serves 4
40m (plus marinating time)
Super easy
Method



(Note: the marinade will need to be prepared the day before so the chicken can marinate overnight.)

For the marinade
Blitz the chilli, garlic, ginger and vegetable oil in the food processor. Add the paprika, garam masala and tomato puree, plus the coriander stalks, and blitz again to form a paste. Place the chicken pieces in a large bowl, coat them with the marinade and leave in the fridge overnight.

The next day:
In a little vegetable oil, on a medium heat, fry the onion, peppers and spices in a large saucepan. Cook gently for 10 minutes then add the tin of tomatoes and the yoghurt. Add the chicken pieces and simmer gently for 15 to 20 minutes until cooked. Just before serving, stir through the cream and chopped coriander leaves.

Serve with fluffy boiled rice and a mixed leaf salad.


Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 223
    11%
  • Carbs 8.7g
    3%
  • Sugar 7.2g 8%
  • Fat 8.2g 12%
  • Saturates 2.9g 15%
  • Protein 27.4g 61%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • ½ fresh red chilli, deseeded

  • 1 clove of garlic, peeled

  • 15 g fresh ginger

  • 1 tablespoon vegetable oil

  • 1 pinch paprika

  • ½ tablespoon garam masala

  • 1 teaspoon tomato puree

  • 3 sprigs of fresh coriander, leaves picked and chopped, stalks reserved

  • 400 g higher-welfare chicken breast, preferably free-range or organic, diced into 2.5cm pieces

  • 1 small onion, peeled and sliced

  • ½ red pepper, deseeded and sliced

  • ½ green pepper, deseeded and sliced

  • 1 pinch ground cinnamon

  • 1 pinch ground coriander

  • 1 pinch turmeric

  • 400 g tinned plum tomatoes

  • 100 ml plain yoghurt

  • 50 ml single cream