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.
SKINNY CHICKEN TIKKA MASALA
Tender chunks of boneless chicken breast cooked in an aromatic creamy tomato sauce. Chicken tikka masala, probably the most popular dish on the menu of any Indian restaurant here in the states, but ironically this dish is claimed to be originally from Britain and is actually Britain's national dish.
Provided by Gina
Categories Dinner
Time 35m
Number Of Ingredients 14
Steps:
- Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden.
- Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes.
- Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes.
- Add chicken and simmer for 10 - 15 minutes or until cooked through.
- Add a generous amount of chopped cilantro and serve with Bamati Rice or Naan.
Nutrition Facts : ServingSize 3 oz chicken & sauce, Calories 190.5 kcal, Carbohydrate 13 g, Protein 24.5 g, Fat 4.5 g, Sodium 99.5 mg, Fiber 2 g, Sugar 5 g, SaturatedFat 1 g, Cholesterol 50 mg
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
LOW CALORIE DIET CHICKEN TIKKA MASALA
Low Calorie Tikka Masala which everyone loves,this recipie will give about 6 servings that are 300grams each and be roughly just over 200 calories
Provided by nokia_aid
Categories Curries
Time 45m
Yield 6-7 Portions, 6-7 serving(s)
Number Of Ingredients 8
Steps:
- Dice and cook onions untill soft.
- Dice the peppers and add to pot and cook for 5 more minutes.
- Add the tikka paste.
- Dice the chicken then add to pot and stir well to mix in then cook for 5 more minutes.
- Add the chopped tomatoes and the cream of tomato soup and add to the pot then simmer for 20 mins stirring occasionally untill chicken is cooked through.
- Stir through mango chutney and low fat natural yoghurt.
Nutrition Facts : Calories 235.6, Fat 8.6, SaturatedFat 2.5, Cholesterol 53, Sodium 294.7, Carbohydrate 20.7, Fiber 4, Sugar 7.8, Protein 19.9
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
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