You can still enjoy a Friday night curry on Slimming World! This healthy Chicken tikka masala recipe is a Syn-free version of the nation’s favourite.
Ingredients
Juice of 1 lime
150g fat-free natural yogurt
5 level tbsp tikka curry powder* (see tip)
4 skinless and boneless chicken breasts, cut into bite-sized pieces
Low-calorie cooking spray
1 onion, grated
4 garlic cloves, crushed
2cm piece of root ginger, peeled and grated
1 red chilli, deseeded and chopped
1 tsp ground cinnamon
1 tsp ground cumin
6 tbsp tomato purée
5 tbsp fat-free natural fromage frais
Small handful of fresh coriander, roughly chopped, to serve
Method
In a large dish, mix together the lime juice, yogurt and 3 tablespoons of the tikka curry powder. Season lightly, then add the chicken and toss to coat well. Marinate in the fridge for 4 hours, or overnight if time permits.
When you’re ready to cook, preheat your grill to medium.
Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, garlic, ginger, chilli, cinnamon, cumin and remaining tikka curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml water. Bring to the boil, reduce the heat to low and simmer for 12-15 minutes, stirring often.
Meanwhile, thread the chicken pieces onto metal skewers, spray with low-calorie cooking spray and grill for 12-15 minutes, or until cooked through, turning occasionally. Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and scatter over the coriander.
Serve hot with your favourite rice.
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