LOW FAT CHICKEN TIKKA MASALA
Steps:
- Heat the oil in a balti pan or frying pan over medium high heat. When hot, add the garlic and ginger paste and allow to sizzle for about 30 seconds. Then add the ground almonds and fry for a further 20 seconds while stirring constantly. The pan will look quite dry as the almonds soak up the oil. Add the rest of the spices, stir and then add the tomato purée and the base sauce.
- Turn the heat up to high and allow the sauce to come to a rolling simmer. Stir in the tandoori chicken and cook for a further few minutes until the meat is heated through. If using raw chicken, it will need about five minutes simmering in the sauce to cook through.
- Once the meat is heated/cooked through, lower the heat to medium-high and stir in the yoghurt one tablespoon at a time. If using food colouring, stir it in and then squeeze in the lemon juice and add the chopped coriander.
- To finish, add the methi leaves by rubbing them between your fingers. This helps bring out their flavour. Top with the garam masala and season with salt to taste.
LOW-FAT BUTTER CHICKEN/TIKKA MASALA
This recipe was found on the Internet one day. I don't know were it originally came from, I just know I like it A LOT! It makes eating healthy worth it! Serve with Basmati rice or Naan. *Add more chili powder to step up the spice.
Provided by Trinityx55
Categories Curries
Time 20m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Cut chicken into bite sized pieces.
- Coat a large non-stick frying pan or wok with cooking spray and saute chicken, garlic, onion, ginger until the pieces are nearly cooked.
- Add all the spices and stock powder.
- Combine with chicken for one minute.
- Add tomato paste and fold through chicken.
- Blend cornflour with the light milk then add to the pan, stir continuously mixing well until boiled.
Nutrition Facts : Calories 167.8, Fat 1.3, SaturatedFat 0.4, Cholesterol 37.6, Sodium 165.3, Carbohydrate 17.9, Fiber 1.8, Sugar 11.9, Protein 21.1
HEALTHY SLOW COOKER CHICKEN TIKKA MASALA
This wonderful, healthy slow cooker chicken tikka masala is my take on a comforting Indian dish made with tomato sauce, chicken breast, coconut milk, and flavorful, bold spices. Serve with brown rice or naan for the perfect weeknight dinner!
Provided by Monique Volz of AmbitiousKitchen.com
Categories Dinner Gluten Free Grain Free Healthy Paleo Friendly Slow Cooker
Time 3h10m
Number Of Ingredients 18
Steps:
- Heat olive oil in a large skillet over medium heat. Add in onion, jalapeno and garlic; saute for about 5 minutes or until onions are slightly golden and translucent. Transfer to a large slow cooker.
- Next add in tomato puree, ginger, lemon juice, garam masala, paprika, cayenne pepper, turmeric, and curry powder to the slow cooker; stir to combine.
- Add chicken breasts and spoon sauce over the chicken to make sure they are covered. Cover and cook on low for 6-7 hours or on high for 2-3 hours.
- Once cooked, remove chicken with a slotted spoon and transfer to a cutting board. Shred the chicken with two forks, then transfer back to the slow cooker.
- Stir in coconut milk and allow to cook on high UNCOVERED for 15-20 more minutes to help thicken the sauce. Taste and adjust seasonings as necessary, including adding more salt, if desired.
- Serve with brown rice, pita bread/naan or enjoy as is. Garnish with plain greek yogurt and chopped cilantro. Store any leftovers in the fridge for up to 4 days.
Nutrition Facts : ServingSize 1 serving, Calories 278 kcal, Carbohydrate 22.2 g, Protein 26.2 g, Fat 9.2 g, SaturatedFat 3.8 g, Fiber 3.9 g, Sugar 9.5 g
LOW-FAT CHICKEN TIKKA MASALA
Making your own tikka masala sauce isn't so tricky, so enjoy a lower calorie version of this favourite dish. Each serving provides 514 kcal, 24g protein, 11g carbohydrate (of which 3g sugars), 16g fat (of which 5g saturates), 3g fibre and 1.4g salt.
Provided by Emily Angle
Categories Main course
Yield Serves 4
Number Of Ingredients 14
Steps:
- For the marinated chicken, mix together all the ingredients in a bowl, cover with cling film and put in the fridge aside to marinate while you make the sauce.
- For the tikka masala sauce, bring the stock to a simmer in a saucepan. Add the sliced onions, garlic and ginger. Cut a square of baking paper or greaseproof paper large enough to cover the mixture in the pan. Push it right down to cover the onions and garlic closely, cover the pan with a lid and simmer very gently for 15 minutes.
- Remove the paper. The onions should be translucent and soft. Add the tikka spice powder, the tinned tomatoes and the chopped coriander and bring to the boil. Reduce the heat slightly and simmer briskly for 20-30 minutes, until the sauce is thickened. Season with salt and freshly ground black pepper then set aside to cool slightly.
- Meanwhile, preheat the grill to its hottest setting. Cover a baking tray with foil, and then place the marinated chicken on the tray in a single layer. Grill the chicken for 15 minutes, or until the chicken pieces are cooked through. Give the chicken a turn halfway through cooking, to ensure it's nicely browned all over.
- Using a stick blender or food processor, blend the tikka masala sauce until smooth. Return to the heat and warm through, then add the plain yoghurt. (Don't boil the sauce after you add the yoghurt or it will split.) Stir the cooked chicken pieces into the sauce and serve with brown basmati rice and a sprinkling of coriander to finish.
Nutrition Facts : Calories 514kcal, Carbohydrate 11g, Fat 16g, Fiber 3g, Protein 24g, SaturatedFat 5g, Sugar 3g
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