Chicken tikka masala

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Healthy chicken tikka masala recipe

A twist on one of Britain’s favourite dishes, which contains 3 of your 5 A DAY

30 minutes (plus marinade)

Serves 4

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Our research shows that eating well and being a healthy weight reduce your risk of cancer. All our recipes help you incorporate our science into your everyday life – in a delicious way.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Our research shows that eating well and being a healthy weight reduce your risk of cancer. All our recipes help you incorporate our science into your everyday life – in a delicious way.

Ingredients

  • 500g skinless chicken breast, diced
  • 2 teaspoons rapeseed oil
  • 1 onion, finely sliced
  • 2 peppers, 1 green and 1 red, deseeded and cut into chunks
  • 1 red chilli, deseeded and finely diced
  • 4 cardamom pods
  • 1 x 400g can chopped tomatoes
  • 2 cloves garlic, peeled
  • 2cm root ginger, peeled
  • 1 tablespoon ground turmeric
  • 1 teaspoon each of garam masala, ground coriander, ground cumin and paprika
  • ½ teaspoon ground cinnamon
  • 150g fat-free Greek-style yoghurt
  • 1 tablespoon lime juice

CALORIES: 253

FAT: 4.3g

5 A DAY: 3

SALT: 0.3g

SUGAR: 11g

Method

  1. Put the marinade ingredients into a food processor and blend to form a paste.
  2. Put the diced chicken and marinade into a dish and stir to coat evenly. For the best flavour, cover and refrigerate for at least 2 hours.
  3. Warm the oil in a large saucepan over a medium heat. Add the onion, peppers, chilli and cardamom, and cook for about 3 minutes, stirring regularly.
  4. Add the chicken, marinade and tomatoes, stir and bring to the boil. Reduce the temperature and simmer for about 25 minutes, until the chicken is cooked through and the sauce has thickened.
  5. Remove from the heat and serve.

Serving suggestion

Serve with brown basmati rice.

For extra veg, stir through two large handfuls of washed spinach before removing from the heat


Diet, weight and cancer

LEARN ABOUT OUR CANCER PREVENTION RESEARCH