Skinny Chicken Tikka Masala

Skinny Chicken Tikka Masala

The nation’s love for a chicken tikka masala isn’t likely to wane – it’s just so full of flavour. So why not give it a healthy twist? This guilt-free curry comes in under 5g fat (that’s half of a takeout curry) per portion and is bursting with flavours. So put down your takeaway menu and try this slimming low-calorie curry instead!

Quick Facts

520 Calories
46.4g Protein
76g Carbs
4.4g Fat
45m Time
4 Serves

Perfect For

Slimming Down
Building Muscle


  • 2 x 200g Chicken Breasts, Diced
  • 150g Fat Free Natural Yogurt
  • 1 x Onion, Grated
  • 4 x Garlic Cloves, Crushed
  • 2cm Piece Of Root Ginger
  • 1 Red Chilli (Deseeded & Finely Chopped)
  • 1 Tsp. Ground Cinnamon
  • 1 Tsp. Ground Cumin
  • 1 x Lime, Juiced
  • 6 Tbsp. Tomato Puree
  • 5 Tbsp. Natural Fromage Frais
  • 300g Of Brown Rice
  • Small Handful Of Roughly Chopped Fresh Coriander (For Finishing Touches)
  • Low Calorie Cooking Spray
  • Salt & Pepper To Season
Serves: 2
Calories: 520
Fat: 4.4g
Carbs: 76.0g
Protein: 46.4g


  1. Bring your rice, water, and salt (¼ tsp. per cup of rice) to a boil. Cover, and reduce to a slow, steady simmer for 30 minutes. Use a wide, shallow pot with a tight-fitting lid to ensure your grains are cooked evenly. Mash one avocado into a bowl, then add your finely chopped tomatoes and red onion mixing in a squirt of lemon juice to avoid your avocado turning brown.
  2. In a large dish mix together your lime juice, yogurt and 3 tbsp. of tikka curry powder. Then add in your diced chicken breasts. Mix it all together and leave to marinate for 4 hours or overnight (only if you have the time).
  3. Spray a frying pan with your low calorie cooking spray and place over a medium heat, adding your onion, garlic, ginger, chilli, cinnamon, cumin and 2 tbsp. of tikka curry powder.
  4. Fry for around 2-3 minutes before stirring in your tomato puree and water. Bring to the boil and leave to simmer for 12-15 minutes.
  5. Add your chicken to your frying pan and cook for 12-15 minutes while turning to ensure its cooked through.
  6. Once your chicken has cooked add to your sauce along with your fromage frais and stir together. Then serve up.

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