1smallchillifinely chopped (to preference but this dish should have a mild kick)
400gtinned chopped tomatos
3sweet pointed red peppersseeds and pith removed, roughly chopped
150gfat free greek yoghurt
1smallonion, red or whitepeeled and finely chopped
salt and pepper
Joint the chicken into legs and crown, or ask us to do it for you. Peel off the skin and bin, then slash the legs and breasts with a sharp knife. Mix all of the other ingredients in a glass bowl, or other non reactive container, and then add the chicken, ensuring that the marinade gets over all of the surface area. Cover with cling film and refrigerate overnight.
Preheat the oven to 140C, 120C fan, gas mark 1. Transfer the chicken to a pan and cook in the oven for 2 and half hours. Cooking in this way at a low temperature helps reduce shrinkage (meaning maximum bulk in your tummy), retains moisture and ensures full flavour development. Once the time is up, remove from the oven and allow to cool. Break the chicken and the marinade crust off the bones, cut into chunks and retain. Whilst the breast and crown meat should come off with your hands, you may need to use a knife on the legs, so watch out for any sinew or similar.
Heat the olive oil in a large saucepan, and then start to cook the onions over a low heat until golden brown. This could take 10 minutes, or it could take 20, but it's vitally important with a curry to get that colour. If it starts to stick or burn, add a splash of water. Once brown, add in the garlic, ginger and chilli and cook through for a further few minutes. Add the spices with a good turn of salt and pepper, and then cook for one minute. Add in the tomato puree, stir well and cook for another minute or two. Add in the tinned tomatoes, then fill the tin with water to rinse and add that to the pot. Add the peppers, and then once heated through, simmer for 20 minutes.
Add the chicken and the marinade crust to the sauce, and then simmer for another 5-10 minutes more so that the chicken is fully cooked and piping hot. Stir through the yoghurt and the ground almonds. Taste and season with salt and pepper if needed.
Mix the finely chopped onion, cucumber and tomato together in a small bowl. Season well, add the lemon juice and the coriander and stir through.
Serve with a small portion of brown basmati rice, the katchumber (onion, tomatoes, cucumber and lime juice), mango chutney and torn coriander leaves.
Healthy Chicken Tikka Masala
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.