Low calorie tikka masala in 30 minutes!
Making your own tikka masala sauce at home isn’t as tricky as you might think, and this lighter version makes it easy to enjoy all the comforting flavours of a classic Indian takeaway without going overboard on calories.
If you’re trying to eat fewer calories but still want that satisfying comfort-meal feeling, this low-calorie chicken tikka masala is a great option. It’s rich, creamy, full of flavour and packed with warming spices, giving you that takeaway-style experience from the comfort of your own kitchen. The homemade sauce also means you can control exactly what goes into your meal, while still keeping it delicious and satisfying.
Best of all, it’s quick and straightforward to prepare. With less than 30 minutes of preparation time and around 30 minutes of cooking, you can have this comforting dish ready in approximately one hour. It’s ideal for a cosy evening meal when you’re craving an Indian takeaway but want something a little lighter and more balanced.
Each serving provides 514 kcal, with 24g protein, 11g carbohydrate (of which 3g sugars), 16g fat (of which 5g saturates), 3g fibre and 1.4g salt.So, if you’re looking for a healthier way to enjoy a classic favourite, this lower-calorie tikka masala is a simple, tasty and satisfying option that doesn’t feel like you’re missing out.
Low calorie tikka masala- ingredient list!
Ingredients for the marinated chicken-
500g/1lb 2oz chicken breasts, sliced into small pieces
One grated garlic clove and 75g/2½oz plain yoghurt
One tablespoon of tikka spice powder
Ingredients for the tikka masala sauce-
One chicken stock kettle filled with 100 millilitres (3½ fl oz) of boiling water
Two medium onions, cut into slices
Two chopped garlic cloves
One teaspoon of freshly grated ginger
One and a half tablespoons of tikka spice powder
One 400g tin of finely chopped tomatoes
One small bunch of finely chopped coriander, plus more salt and freshly ground black pepper for garnish
Three tablespoons of plain yoghurt
Ingredients for serving-
300g/10½oz brown basmati rice, prepared as directed on the package
Low calorie tikka masala- step by step instruction guide!
Step 1
For the marinated chicken, add all of the marinade ingredients to a large bowl and mix everything together thoroughly until the chicken is evenly coated. Make sure each piece of chicken is well covered with the marinade so that it can absorb all of the delicious spices and flavours as it rests. Once the chicken is fully coated, cover the bowl tightly with cling film and place it in the fridge to marinate. Leave the chicken to rest while you prepare the tikka masala sauce. This gives the marinade time to work its way into the chicken, helping to add plenty of flavour and keeping the chicken tender and juicy when it is cooked.
Step 2
For the tikka masala sauce, pour the stock into a large saucepan and bring it gently to a simmer over a medium heat. Once the stock is simmering, add the sliced onions, garlic and ginger, stirring everything together so the ingredients are evenly distributed throughout the pan.
Step 3
Next, cut a square of baking paper or greaseproof paper that is large enough to completely cover the mixture in the saucepan. Carefully place the paper directly on top of the onions, garlic and ginger, gently pushing it down so that it sits closely over the surface of the mixture. This helps to keep the moisture and flavour in the pan while the ingredients slowly soften and cook.
Step 4
Place the lid securely on the saucepan and reduce the heat to low. Leave the mixture to simmer very gently for around 15 minutes, or until the onions have softened and the garlic and ginger have released their flavour into the stock. Keep the heat low throughout to prevent the mixture from boiling too vigorously or sticking to the bottom of the pan.
Step 5
Carefully remove and discard the baking paper or greaseproof paper from the saucepan, taking care as the steam underneath may be hot. Check that the onions are soft and translucent, as this shows that they have cooked down nicely and are ready for the next stage.Add the tikka spice powder to the softened onion mixture and stir well to combine, allowing the spices to coat the onions and release their aroma. Pour in the tinned tomatoes, followed by the chopped fresh coriander, and stir everything together until well combined.
Step 6
Increase the heat and bring the mixture to the boil. Once it is bubbling, reduce the heat slightly and allow the sauce to simmer briskly for around 20–30 minutes. Stir occasionally as it cooks to prevent the sauce from catching on the bottom of the pan. Continue cooking until the tomatoes have broken down and the sauce has reduced and thickened to a rich, flavourful consistency. Once the sauce has reached the desired thickness, taste and season with salt and freshly ground black pepper. Give everything one final stir, then remove the saucepan from the heat and set the sauce aside to cool slightly while you prepare the chicken.
Step 7
Set the grill to its highest temperature in the meanwhile. Put the marinated chicken in a single layer on a baking dish that has been covered with foil. The chicken should be cooked through after 15 minutes of grilling. Halfway through the cooking process, flip the chicken to make sure it is evenly browned.
Step 8
Blend the tikka masala sauce until smooth using a food processor or stick blender. Put the plain yoghurt back on the fire and let it warm through. (The sauce may split if you boil it after adding the yoghurt.) Serve the cooked chicken pieces over brown basmati rice and a dash of coriander after stirring them into the sauce.
Low calorie tikka masala- recipe tip!
For an extra-rich and flavourful tikka masala, give the sauce plenty of time to simmer and reduce. This allows the tomatoes, spices, garlic, ginger and onions to blend together and creates a thicker, more concentrated sauce. If the sauce becomes too thick, simply add a small splash of water or stock to loosen it to your preferred consistency. For a takeaway-style finish, serve with basmati rice, a warm naan or your favourite Indian side dishes.
