Healthy Tikka Masala

Preparation and cooking time

Prep: 10 mins

Cook: 55 mins

Level: Easy

Serves: 4

Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser.

Gluten-Free - Freezable - Healthy

NUTRITION:

PER SERVING

Kcal 365

Fat 17g

Saturates 1g

Carbs 13g

Sugars 10g

Fibre 4g

Protein 38g

Salt 0.3g

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METHOD

• STEP 1 Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

• STEP 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.

• STEP 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 through the yogurt and coriander. Serve with brown rice.

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INGREDIENTS

• 1 large onion, chopped

• 4 large garlic cloves

• thumb-sized piece of ginger

• 2 tbsp rapeseed oil

• 4 small skinless chicken breasts, cut into chunks

• 2 tbsp tikka spice powder

• 1 tsp cayenne pepper

• 400g can chopped tomatoes

• 40g ground almonds

• 200g spinach

• 3 tbsp fat-free natural yogurt

• ½ small bunch of coriander, chopped brown basmati rice, to serve