Low-fat chicken tikka masala

Indian food is delicious but can be very oily and full of saturated fats.  But, this recipe for chicken tikka masala uses as little fat as possible.  There are approximately 40g of fat per serving of chicken tikka masala, but in this recipe there are around 10g of fat per serving.  The sauce can be made in advance and kept refrigerated for up to two days.   

Ingredients

For the marinade

2lbs of skinless chicken breasts cut into bite sized chunks

4 tbls of tikka spice blend, available from all good supermarkets

6 tbls of low-fat natural yogurt

Salt and pepper

1) Put all the ingredients in a bowl, combine and leave to marinade in the fridge overnight.

For the sauce:

1 tbls olive oil

2 onions peeled and sliced

5 tbls of tikka spice blend

3 cloves of crushed garlic

3 tbls of fresh coriander (this can be replaced with 4 tsp of ground coriander)

2 green peppers cut into strips

1 tbls of  tomato puree

1 tin of chopped tomatoes

6 oz carton of 0% fat natural Greek yogurt

Method

Fry half the onion over a high heat in the oil until it starts to brown.  

Reduce the heat and add the tikka spice, garlic, coriander and half of the green pepper.  Combine thoroughly.

Stir in the tin of tomatoes and tomato puree  and simmer gently for half an hour so that the flavours combine and the sauce thickens.

When the sauce is ready, fry the chicken in a non-stick frying pan.  When it is at the opaque stage add to the sauce and continue cooking for 20 minutes.

When you are ready to serve remove the dish from the heat and let it cool for a few minutes before adding the Greek yogurt.  Serve immediately with rice and nan bread.

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