Healthy tikka masala

Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser

Prep:10 mins
Cook:55 mins

Serves 4
Easy

Nutrition per serving

kcal 365
fat 17g
saturates 1g
carbs 13g
sugars 10g
fibre 4g
protein 38g
salt 0.3g

Ingredients

1 large onion, chopped
4 large garlic cloves
thumb-sized piece of ginger
2 tbsp rapeseed oil
4 small skinless chicken breasts, cut into chunks
2 tbsp tikka spice powder
1 tsp cayenne pepper
400g can chopped tomatoes
40g ground almonds
200g spinach
3 tbsp fat-free natural yogurt
½ small bunch of coriander, chopped
brown basmati rice, to serve

Method

Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.
Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.
Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.