Photo: Lily Banse
The Ultimate Makeover: Chicken tikka masala
20 ingredients
35 min + 30 min
Serves 4
openrecipes
You'll love Angela Nilsen's version of this classic Indian favourite - it tastes authentic but is far lighter and healthier
Estimated Nutrition (whole recipe, rough)
633
Calories
60g
Protein
6g
Fat
84g
Carbs
Counts 11 of 15 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Yogurt | 170g plain Greek | 100 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
| Fenugreek | not in our table | 0 |
| Rapeseed Oil | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4-5cm piece ginger , peeled
- 4 plump garlic cloves
- 3 tbsp natural yogurt
- 2 tsp lime juice
- 1 tbsp finely chopped coriander leaves
- ½ tsp each hot chilli powder , garam masala and paprika (use ¼ tsp of each if you prefer a milder flavour)
- ¼ tsp turmeric
- 1 tsp each cumin and coriander seeds
- ½ tsp fenugreek seeds
- 600g skinless, boneless chicken breasts , cut into 4cm chunks
- 2 tbsp rapeseed oil
- 2 onions , halved lengthways, sliced into rough, thin wedges
- ½ tsp each paprika, turmeric and garam masala
- ¼ tsp hot chilli powder (leave this out if you'd prefer a milder flavour)
- 2 tbsp tomato purée
- 2 tbsp natural yogurt
- 250g basmati rice
- 200g frozen peas
- handful coriander leaves, chopped
- lime wedges
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes