Tikka Masala with Rice

Good

% Daily Values based on a 2,000 calorie diet

Step 1

1. in a bowl add 600g of diced chicken breast & add 120g of low fat greek yoghurt, 4 diced garlic cloves, 25g of ginger, 1 Tsp each of salt, garam masala, turmeric, paprika, cumin & coriander powder

Step 2

2. Mix everything together then spray a pan with light cooking oil spray & cook the chicken on high heat for 8 minutes 14 minutes each side)

Step 3

3. Set the chicken on a plate to the side & to the same pan add 1/2 diced onion, 450g of canned diced tomatoes, tomatoes 40g of low fat greek yoghurt & the same seasonings as before

Step 4

Mix it together & simmer on medium heat for 2-3 minutes

Step 5

5. Transfer the sauce into a blender cup & blend for 30 seconds minute or until smooth.

Step 6

6. Add the blended sauce back to the same pan on low heat with the chicken.

Step 7

7. Mix the chicken & sauce together then let it simmer on low heat for 3 minutes

Step 8

8. Each container (4 total) is served with 120g of cooked white rice, 1/4th Tikka Masala & fresh coriander (sides are optional & customisable to your own ling) Evenly distribute the tikka masala into 4 equal portions with your choice of sides & enjoy!