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You are here: Home / Slimming Friendly Recipes / Chicken Tikka Masala | Slimming Friendly

Chicken Tikka Masala | Slimming Friendly

May 27, 2020 by Lucy Parissi 1 Comment

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This Chicken Tikka Masala tastes better than takeaway – chargrilled marinated chicken in a rich tomato and cream sauce. A healthy fakeaway that uses only a handful of easy to find ingredients so you can create your favourite curry right at home.

You will also love my Healthy Chicken Jalfrezi. Serve with my Easy Two Ingredient Yogurt Flatbreads.

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Chicken Tikka Masala served in a bowl with pilau rice and lime wedges on the side

Chicken Tikka Masala is one of THE most popular curries in Britain and with good reason: it is freaking delicious! It is high time added my own healthified version to this blog.

No one is quite sure where this recipe originated but it is not, strictly speaking, Indian. Some say it was devised by an Indian chef – in Birmingham or Glasgow – as a way to use up tandoor-roasted chicken.

Whatever the origins, this delicious chicken curry is beloved and easy to make right at home. Dare I say that homemade Chicken Tikka Masala tastes even better?

Slimming World Chicken Tikka Masala in a pan with lime wedges on the side and lime zest garnish

Chicken Tikka Masala Ingredients

As I write this recipe, in spring of 2020, certain ingredients are harder to source and shopping excursions are kept to a minimum. I have kept the list of spices to the absolute minimum to make things easier on the home cook.

  • Chicken – skinless chicken thighs or chicken breast
  • Yogurt – natural or Greek. I use 0% fat yogurt for a slimming version
  • Lemon juice
  • Tikka powder (that’s the ONLY curry spice used here)
  • Ghee, butter or low calorie cooking spray for frying
  • Onions
  • Garlic and ginger – ideally fresh but a paste is fine too
  • Tomato paste
  • Passata (this is known as Tomato Purée in the US). If you can’t find passata you can use tinned chopped tomatoes
  • Chicken stock (from a cube)
  • Cinnamon stick
  • A little sugar or sweetener (Sukrin Gold is my favourite)
  • Cream, yogurt, coconut milk or single soya cream add a creamy element to the sauce
  • Fresh coriander (cilantro) to garnish

Healthy twists

I like to add cubed butternut squash or peppers (or both) to the curry sauce to make it healthier and help it stretch further. This is entirely optional, just take a look at the recipe notes.

How do you make Chicken Tikka Masala from scratch?

Marinate the Chicken

My simplified recipe starts with marinating chicken in yogurt, lemon juice and tikka curry powder. If you are organised, you can start this process the night before to allow the spiced yogurt to tenderise and flavour the chicken. But you can just as easily start this in the morning and make the curry for dinner.

Yogurt, tikka powder and lemon juice in a bowl collage

You can use chicken thighs or chicken breasts in this recipe but chicken thighs are definitely the better option – more tender, succulent and flavourful.

marinating chicken thighs in spiced Tikka yogurt

Make the Curry Sauce

Pan fry your onions for 5-10 minutes over medium-low heat, stirring often, until softened.

softening onions in a pan

Add the garlic, ginger, chilli, cinnamon stick, sugar or sweetener and Tikka powder and cook for a further 3 minutes.

Add the tomato paste, passata and chicken stock, bring to simmer and cook over gentle heat for 25 minutes, stirring once in a while. If you want to add the squash then add it in with the passata and cook until tender.

cooking masala sauce in a pot

Grill the Chicken

Preheat a griddle pan and mist with cooking oil. Pan fry the chicken pieces until cooked through and slightly charred.

pan frying marinated chicken tikka pieces in a griddle pan

Alternatively spread the chicken on a rack set over a roasting tin and grill, quite close to the heat, for 7 minutes per side until charred in places. You can also thread the chicken onto metal skewers and cook under a grill.

Put it all together

Remove the sauce from the heat and discard the cinnamon stick. Blend until smooth using an immersion blender. This step is not essential and you can skip if you prefer. Do blend the sauce if you have used butternut squash.

Add the chicken pieces (and any juices that have collected in the roasting pan if grilled) into the masala sauce and heat through.

adding grilled chicken into masala sauce in a pot

Stir in the cream then taste and season with salt and pepper. 

Stirring cream into chicken tikka masala

Serve with pilau rice, garnished with chopped fresh coriander and lime wedges on the side.

Storing and freezing instructions

Chicken Tikka Masala keeps beautifully for up to three days in the fridge with the flavours intensifying over time. Make sure to reheat properly, ideally on the hob, before serving. If the sauce is too thick you can stir in some extra cream or a little water.

Freeze this curry in portions for up to three months. Thaw overnight in the fridge and, again, please make sure to reheat until piping hot all the way through before serving.

Slimming World Chicken Tikka Masala

This chicken curry is, surprisingly, SYN FREE if you stir fat free fromage frais or yogurt into the sauce.  

I prefer to use Alpro Soya Single Alternative to Cream for a smoother and richer sauce – it comes in at 1 ½ syns per tablespoon so you can control how much to add.

LOOKING FOR MORE SLIMMING WORLD RECIPES? Browse all my delicious syn-free or low-syn recipes HERE.
JOIN MY SLIMMING RECIPES GROUP I have created a dedicated Facebook group for slimming recipe ideas, tips and support. Would love to see you there!

Healthy curry recipes? Try these!

Slow Cooker Chicken Curry

This Slow Cooker Chicken Curry is super easy, packed with flavour and slimming friendly too. A truly no-fuss crockpot recipe that requires minimal prep and no browning – happy days!
GO TO RECIPE

Chickpea And Spinach Curry

This easy Chickpea And Spinach Curry is quick, hearty and healthy! A comforting creamy curry that even meat lovers will adore. Make it on your stove or the Instant Pot.
GO TO RECIPE

Chicken Korma { Slimming World | Syn Free }

Are you looking for an easy Chicken Curry recipe? This simple Chicken Korma is mild enough for the whole family to enjoy! A delicious SYN FREE Slimming World Chicken Curry that will quickly become a fakeway favourite. See notes for a more traditional (and calorific) version.
GO TO RECIPE
Pan of Chicken Korma garnished with grapes and flaked almonds on a rustic background

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Chicken Tikka Masala | Slimming Friendly

Lucy Parissi | Supergolden Bakes
This Chicken Tikka Masala tastes as good as takeaway – chargrilled marinated chicken in a rich tomato and cream sauce. Start this recipe up to six hours/ a day in advance to allow the chicken to marinate.
5 from 3 votes
Print Rate
Course: Main Course
Cuisine: British, Indian
Keyword: Chicken Tikka Masala, Healthy Chicken Tikka Masla, Slimming World Chicken Tikka Masala
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4
Calories: 546kcal

Ingredients

Chicken + Marinade

  • 240 g (1 cup) Greek or thick natural yogurt fat free for slimming version
  • 2 tbsp Tikka curry powder
  • 1 lemon juice only
  • ½ tsp salt
  • 900 g (2 pounds) skinless chicken thighs or breasts cut into chunky pieces

Curry Sauce

  • 2 tbsp ghee or butter use Fry Light for slimming version
  • 2 onions diced
  • 2 tbsp Tikka curry powder
  • 3 tsp garlic paste or 2 garlic cloves, minced
  • 3 tsp ginger paste or 1 tbsp fresh ginger, finely grated
  • 1 red chilli, finely diced
  • 1 tsp brown sugar or Sukrin Gold Sweetener
  • 1 cinnamon stick
  • 2 tbsp tomato paste
  • 500 g (1 lb 2oz) passata (tomato purée) or 400g/14oz tinned chopped tomatoes
  • 120 ml (½ cup) chicken stock or more, as needed
  • 200 g (7 oz) cubed peeled butternut squash optional
  • 4 tbsp double cream or coconut cream or fat free fromage frais for slimming version (see notes for other options)
  • salt and pepper to season to taste

To serve

  • fresh coriander (cilantro) roughly chopped
  • 1 lime, cut into wedges to serve

Instructions

Marinate the chicken

  • Add all the ingredients for the marinade into a bowl and mix together. Add the chicken pieces, stir to combine, cover and chill for 6 hour or overnight.

Make the curry sauce

  • Heat the ghee or butter in a pot (or mist with cooking spray) and pan fry your onions for 5-10 minutes over medium-low heat, stirring often, until softened.
  • Add the garlic, ginger, chilli and Tikka powder and cook for a further 3-5 minutes.
  • Add the tomato paste, passata, squash (if using) and chicken stock, bring to simmer and cook over gentle heat for 25-30 minutes, stirring once in a while.
  • Remove the sauce from the heat and discard the cinnamon stick.
  • Blend until smooth using an immersion blender. This is not essential and you can skip if you prefer. If you have added the squash I would recommend blending to create a naturally creamy sauce.

Grill the chicken

  • Meanwhile, preheat a griddle pan and mist with cooking oil. Pan fry the chicken pieces until cooked through and slightly charred.
    Alternatively spread the chicken on a rack set over a roasting tin place under a hot grill, quite close to the heat, for 7 minutes per side until charred in places. You can also thread the chicken onto metal skewers and cook under a grill.

Add chicken to the sauce

  • Add the chicken pieces (and any juices that have collected in the roasting pan if grilled) into the masala sauce and heat through for a few minutes.
  • Stir in the cream then taste and season with salt and pepper. 
  • Serve with pilau rice with lime wedges on the side.

Video

Notes

Slimming World Chicken Tikka Masala
This chicken curry is, surprisingly, SYN FREE if you stir fat free fromage frais or yogurt into the sauce.  
I prefer to use Alpro Soya Single Alternative to Cream for a smoother and richer sauce – it comes in at 1 ½ syns per tablespoon (6 in the whole dish if you add 4 tablespoons) so you can control how much to add.
Storing and freezing instructions
Chicken Tikka Masala keeps beautifully for up to three days in the fridge with the flavours intensifying over time. Make sure to reheat properly, ideally on the hob, before serving. If the sauce is too thick you can stir in some extra cream or a little water.
Freeze this curry in portions for up to three months. Thaw overnight in the fridge and, again, please make sure to reheat until piping hot all the way through before serving.
 
Please note I am not affiliated in any way with Slimming World or Weight Watchers. These weight loss plans are often updated in line with latest nutritional guidance and may change so for accurate information it is best to join as a member.
 
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Nutritional information is always approximate and will depend on ingredients and serving sizes.

Nutritional Info

Calories: 546kcal | Carbohydrates: 32g | Protein: 55g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 221mg | Sodium: 7814mg | Potassium: 1541mg | Fiber: 5g | Sugar: 19g | Vitamin A: 874IU | Vitamin C: 32mg | Calcium: 248mg | Iron: 6mg
Tried this recipe?Mention @supergolden88 or tag #supergoldenbakes!

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Filed Under: Chicken & Turkey Recipes, Lunch, Dinner and Side Dishes, Slimming Friendly Recipes Tagged With: Curries

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Comments

  1. Avril says

    August 27, 2020 at 3:19 pm

    5 stars
    Absolutely loved this curry, I did use ghee as I prefer the taste, still makes it only 3 1/2 syncs per portion and to me is totally worth it! Thank you

    Reply

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HEY, NICE TO MEET YOU!

Picture of Lucy ParissiHi, I am Lucy Parissi, the recipe developer, food  photographer and author behind Supergolden Bakes. If you are looking for easy sweet and savoury recipes that are packed with flavour you have come to the right place!  READ MORE

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