Healthy tikka masala

Name: Healthy tikka masala
Prep time: 10 min
Cook time: 55 min
Total time: 1 h 5 min
Yield: 4 servings
Ingredients: 1 large onion chopped; 4 large garlic cloves; 1 thumb-sized piece of ginger; 2 tbsp rapeseed oil; 4 small skinless chicken breasts; 2 tbsp tikka spice powder; 1 tsp cayenne pepper; 400 g can chopped tomatoes; 40 g ground almonds; 200 g spinach; 3 tbsp fat-free natural yogurt; ½ small bunch of coriander chopped; 1 brown basmati rice to serve

Prep: 10 minsCook: 55 mins

Prep

10 mins

Cook

55 mins

Servings

Difficulty

Medium

Gluten-FreeEgg-Free

(0)

This is my go to weeknight dinner when I want something truly satisfying yet genuinely good for me. Tikka masala doesn't have to be heavy or laden with cream, and this version proves it beautifully. By using ground almonds instead of cream, you get all that lovely richness plus a real nutritional boost, since almonds are packed with protein and healthy fats. The whole thing comes together in just under an hour, making it perfect for busy evenings, and the ingredient list is straightforward enough that you probably have most things at home already. Serve it over fluffy brown basmati rice and you've got a restaurant quality meal that won't leave you feeling sluggish afterward.

Ella x

Ingredients

Servings:

1 largeonion chopped
4 largegarlic cloves
1thumb-sized piece of ginger
2 tbsprapeseed oil
4 smallskinless chicken breasts(cut into chunks)
2 tbsptikka spice powder
1 tspcayenne pepper
400 gcan chopped tomatoes
40 gground almonds
200 gspinach
3 tbspfat-free natural yogurt
½ smallbunch of coriander chopped
1brown basmati rice to serve

Detail level

Instructions

1
Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.
2
Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.
3
Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.

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