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Healthy Chicken Tikka Masala

Enjoy the spicy, rich flavours of Tikka Masala with this family-friendly lighter version that's both healthy and gluten-free; making it a perfect weeknight meal- and better than any take-out! It's a guaranteed to be a crowd-pleaser.

Prep: 10 mins / Cook: 55 mins / Serves 4


• 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

• 1/2 small bunch of coriander, chopped

• brown basmati rice, to serve


1. Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

2. Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat.

3. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

4. Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown.

5. Stir in the tikka spice and cayenne and fry for a further minute.

6. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water.

7. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins.

8. Stir in the almonds and spinach and cook for a further 10 mins.

9. Season, then stir though the yogurt and coriander. Serve with brown rice.

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