Get the latest offers and discounts from MuscleFood sent direct to your inbox.

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


Ingredients
- 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


Calories: 520
Fat: 4.4g
Carbs: 76.0g
Protein: 46.4g
Method:
- 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.
- 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).
- 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.
- 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.
- Add your chicken to your frying pan and cook for 12-15 minutes while turning to ensure its cooked through.
- Once your chicken has cooked add to your sauce along with your fromage frais and stir together. Then serve up.