Chicken Tikka Masala
4 hours 55 mins
Nutritional Information
4 servings
Ingredients
For the Marinade:
2 x 400g tins chickpeas, drained and rinsed (or 500g chicken breast, cubed)
150g plain yoghurt
2 tbsp lemon juice (30ml)
3 garlic cloves, minced (9g)
2cm ginger, grated (10g)
2 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp turmeric
1/4 tsp chilli powder
For the Sauce:
2 tbsp olive oil (30ml)
1 large onion, finely diced (150g)
3 garlic cloves, minced (9g)
2cm ginger, grated (10g)
2 tbsp tomato purée (30g)
400g tinned chopped tomatoes
200ml light coconut milk
1 red pepper, diced (120g)
200g baby spinach
2 tsp garam masala
1 tsp ground cumin
1/4 tsp sea salt
Fresh coriander to garnish
Micronutrient Information
Energy
Protein
Fat
Saturated Fat
Carbohydrates
Sugar
Fibre
Method
Total
1320 kcal
64 g
56 g
16 g
156 g
36 g
44 g
Step 1 - Mix all marinade ingredients in a bowl
Step 2 - Add chickpeas (or chicken) and coat well
Step 3 - Cover and refrigerate for 4 hours or overnight
Step 4 - Preheat oven to 200°C
Step 5 - Place marinated chickpeas/chicken on a lined baking tray
Step 6 - Bake chickpeas for 15 minutes until crispy (or chicken for 20 minutes until cooked through)
Step 7 - Meanwhile, heat oil in a large pan over medium heat
Step 8 - Sauté the onion for 5 minutes until softened
Step 9 - Add garlic and ginger, cook for 1 minute
Step 10 - Add spices and tomato purée, cook for 2 minutes
Step 11 - Add chopped tomatoes and coconut milk
Step 12 - Simmer for 10 minutes
Step 13 - Add red pepper and baked chickpeas/chicken
Step 14 - Simmer for 5 minutes
Step 15 - Stir in spinach until wilted
Step 16 - Garnish with fresh coriander