Slimming World: Chicken Tikka Masala
Slimming World: Chicken Tikka Masala
It’s the nation’s favourite dish, and for good reason. Our version features marinated chicken thighs and a creamy, subtly spiced sauce. Best of all, it’s Free, so it ‘tikkas’ the slimming box, too!
Serves 4
Cook time: 1 hour plus 3 hours marinating
Ingredients:
- 160g fat-free natural yogurt
- Seeds from 6 cardamom pods, crushed
- Juice of 1 lime, plus wedges to serve
- 6 garlic cloves, crushed
- 6cm piece fresh root ginger, peeled and grated
- 4 tbsp tikka curry powder*
- 8 large skinless and boneless chicken thighs
- Low-calorie cooking spray
- 1 large onion, finely chopped
- 500g passata
- 4 tbsp chopped fresh coriander
*Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch).
Method:
- Put 100g yogurt in a large bowl and stir in the cardamom, lime juice, half the garlic, half the ginger and half the tikka powder. Add the chicken and toss well, then cover and chill for 3-4 hours, or overnight if possible (if you’re in a hurry, 30 minutes is better than nothing!).
- Spray a wide non-stick saucepan with low-calorie cooking spray and put it over a medium-low heat. Add the onion and the rest of the garlic and ginger, then cover and simmer for 15 minutes, stirring occasionally.
- Add the passata, coriander and remaining tikka powder and bring to the boil. Reduce the heat slightly and simmer briskly for 20-30 minutes or until the sauce has thickened.
- At the same time, preheat your grill to high and line a baking tray with foil. Arrange the chicken chunks on the tray and grill for 15 minutes or until cooked through, turning occasionally.
- Blitz the sauce until smooth with a stick blender (or use a food processor and return to the pan). Bring back to a simmer, then season to taste, remove from the heat and stir in the rest of the yogurt. Stir the chicken chunks into the sauce and serve with lime wedges, rice (we cooked ours with a little ground turmeric and stirred through some chopped chilli), Speed veg or salad and with the extra coriander scattered over.
Note: You can swap the chicken thighs for 4 skinless and boneless chicken breasts or 700g skinless turkey breast steaks, roughly chopped.
Live the life you want; eat the food you love and still lose weight with Slimming World.
All of our groups are run by highly trained Consultants who have been trained by a company with over 50 years’ experience, not just in food, but also in building a physically active lifestyle and the psychology, mindset and behaviour changes for long lasting weight loss. Our highly trained Slimming World Consultants understand how it feels too, having lost weight themselves. Rest assured a warm welcome awaits you at any Slimming World Group.
If you’re a past or present Slimming World member, and would like any further information, call Emma (Team Developer for Carlisle Central) on 0771 228 5590 and discover even more benefits of being a Slimming World franchisee.
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