“Hello there! Ready to transform your dinner into a vibrant and healthful feast with our Chicken Tikka Masala? This recipe is more than just a meal; it’s a delightful escape into the heart of Indian cuisine, right from the comfort of your own kitchen. Perfect for anyone on a diet plan or those simply seeking some nutritious meal options, this Chicken Tikka Masala is your ticket to a guilt-free, flavor-packed experience.
As you dive into the creamy, spiced tomato sauce and tender chunks of chicken, you’ll understand why this dish is a beloved staple in so many homes. It’s incredibly satisfying yet surprisingly low-calorie, making it a fantastic choice for health-conscious foodies. Whether you’re cooking for yourself, planning a special date night, or feeding a crowd, this recipe promises to impress and satisfy.
Serve it up with some fluffy basmati rice or go for a lighter touch with cauliflower rice; either way, you’re in for a treat. So, why not spice up your mealtime with a dish that’s as easy to prepare as it is delicious? Let’s get cooking and make your mealtime truly special with our Chicken Tikka Masala. Enjoy every bite!”
In the Chicken Tikka Masala recipe I provided, most of the ingredients used are classified as “Free Foods” under the Slimming World plan, such as chicken, tomatoes, onions, bell peppers, and spices.
The only ingredient that might typically have a Syn value is the fat-free natural yogurt. However, many fat-free yogurts are also considered Free Foods as long as they don’t contain added sugar. If the yogurt you choose is a Free Food, then the entire recipe can be considered Syn-free. If not, you’ll need to calculate the Syns based on the specific yogurt used, usually around ½ to 1 Syn per 100 grams if it’s low in sugar but not classified as free.
Thus, if you use all Syn-free ingredients, this Chicken Tikka Masala recipe would be Syn-free. Otherwise, you may have a very low Syn value depending on the type of yogurt. It’s always best to check with your current Slimming World materials or consult their website/app for the most accurate and up-to-date Syn values.
Estimated Nutritional Information (per serving):
- Calories: 250-300 kcal
- Protein: 28-32 grams
- Carbohydrates: 20-25 grams
- Fat: 3-5 grams
- Fiber: 3-4 grams
- Sugar: 10-12 grams (mostly from tomatoes and bell pepper)
Ingredients
- 500g chicken breast, cut into bite-sized pieces
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 red bell pepper, diced
- 400g can chopped tomatoes
- 150g fat-free natural yogurt
- 2 tbsp tomato purée
- 1-2 tbsp Tikka Masala spice mix (adjust based on your spice preference)
- 1 tsp cumin seeds
- 1 tsp paprika
- 1 tsp turmeric
- 1 chicken stock cube, dissolved in 200ml hot water
- Fresh cilantro, chopped (for garnish)
- Salt (to taste)
- Low-calorie cooking spray
- Prepare the marinade: In a bowl, mix the yogurt, Tikka Masala spice mix, garlic, ginger, and a pinch of salt. Add the chicken pieces and coat well. Let it marinate for at least 1 hour, preferably overnight in the refrigerator.
- Cook the onion and spices: Spray a large pan with low-calorie cooking spray. Add cumin seeds and cook until they start to pop. Add onions and cook until they are soft and golden. Add paprika and turmeric, and stir well.
- Cook the chicken: Add the marinated chicken to the pan and cook over medium heat until the chicken is browned.
- Add tomatoes and pepper: Add the chopped tomatoes, tomato purée, and red bell pepper. Stir well and bring to a simmer.
- Simmer: Add the dissolved stock cube and simmer for about 20 minutes or until the chicken is cooked through and the sauce has thickened.
- Finish with yogurt: Turn off the heat and stir in the fat-free natural yogurt. Be sure to do this off the heat to prevent the yogurt from curdling.
- Garnish and serve: Garnish with chopped cilantro and serve hot with basmati rice or Slimming World-friendly sides such as cauliflower rice for a lower carb option.
Enjoy this flavorful, creamy, yet light Chicken Tikka Masala that fits well within the Slimming World eating plan.
