Healthy Tikka Masala recipe with Chicken or Quorn chicken pieces
I fancied something different, I usually make a mushy pea curry, a Jalfrezi or a Biryani so I set about making a healthy Tikka Masala as I haven’t made one in what seems like ages! As you know I am a vegetarian so this recipe includes a chicken recipe and adaptions for Quorn chicken pieces for a Quorn curry.
Chicken tikka masala for weight loss
Chicken is quite a lean meat and Quorn is low in calories too so this is a healthier recipe than the takeaway you may have considered.
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count this tikka masala within your allowances.
Making this healthy tikka masala vegetarian with Quorn chicken pieces
An easy way to make a meal vegetarian is to swap the meat for a vegetarian alternative such as Quorn chicken pieces. Other possible swaps are jackfruit, lentils, chickpeas, mixed beans or just extra vegetables.
I have been a vegetarian since I was 10 years old and enjoy a huge variety of food so whatever you do, don’t let being vegetarian mean you need to eat a boring diet.
This recipe works really well with Quorn chicken pieces or even Quorn fillets but beans or lentils would work well too.
Using frozen chicken
Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning.
If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.
Making Quorn chicken pieces tikka masala
It is really easy to adapt this healthy tikka masala recipe to use Quorn chicken pieces, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken.
Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.
Easy steps to make the healthy tikka masala recipe
These instructions work well for making a healthy tikka masala with chicken or Quorn as steps are included for each.
1. Spray a large frying pan with low-calorie cooking spray and place over medium heat.
2. Fry the Cumin seeds for 1 minute.
3. Add the onion and fry for a further 3 minutes.
4. Add Mushrooms, Peppers, Garlic, Ginger, Tikka Curry Powder and water and fry for a further 3 minutes. Season well.
5. Add the chicken or Quorn and fry for 5 minutes
6. Add the tomatoes, lime and coriander leaf and stir well then simmer for 25 minutes
7. Remove from the heat to stir in the yoghurt, serve immediately. If you do choose to reheat this then do so gentle as it is easy for the yoghurt to split.
Alternatively, add crème fraiche but if you choose this, then remember it is higher in calories so less of a healthy tikka masala!
More recipes you may enjoy
If you don’t fancy this but would like another recipe with rice check out my huge selection of rice recipes here and check out my tips for cooking the perfect rice!
You can find more recipes with chicken here.
If you are a curry fan then do check out this post full of curry tips and recipes.
Healthy Tikka Masala recipe with Chicken or Quorn chicken pieces
- Prep Time: 5 minutes
- Cook Time: 40 minutes
- Total Time: 45 minutes
- Yield: 6 portions 1x
- Category: Main meal
- Method: Hob
- Cuisine: Indian
- Diet: Low Calorie
Description
This is an easy healthy tikka masala recipe for all the family to enjoy using chicken or Quorn chicken pieces. Cheap to make and vegetables can easily be substituted for whatever you have in if you prefer.
Ingredients
4 Chicken Breasts or 300g Quorn chicken pieces
4 Peppers – Mixed colours (deseeded and sliced)
2 Large onions (peeled and sliced)
300g Mushrooms (quartered)
3 Cloves of Garlic (crushed)
5cm Root Ginger (peeled and finely grated)
1 tsp Cumin Seeds
300g Fat-Free Natural Yoghurt (Alternatively, add creme fraiche but if you choose this then remember on Slimming World you need to syn it.)
1 tbsp. Lime Juice
400g can Chopped Tomatoes
100ml water
4 tbsp. Tikka Curry Powder
2 tbsp. Coriander Leaf (dried)
Low Calorie Cooking Spray
Instructions
1. Spray a large frying pan with low-calorie cooking spray and place over a medium heat.
2. Fry the Cumin seeds for 1 minute.
3. Add the onion and fry for a further 3 minutes.
4. Add Mushrooms, Peppers, Garlic, Ginger, Tikka Curry Powder and water and fry for a further 3 minutes. Season well.
5. Add the chicken or Quorn and fry for 5 minutes
6. Add the tomatoes, lime and coriander leaf and stir well then simmer for 25 minutes
7. Remove from the heat and stir in the yoghurt, serve immediately. If you do choose to reheat this then do so gentle as it is easy for the yoghurt to split.
Notes
If you prefer to make your own Tikka Curry Powder rather than buying a shop one here is a recipe I have used successfully before that makes enough for more than this one meal so it is easy to keep and use again.
- 6tsp Ground Cumin
- 6tsp Ground Coriander
- 6tsp Paprika
- 6tsp Garlic Granules
- 4tsp Garam Masala
- 3tsp Ground Ginger
- 3tsp Mint
- 2tsp Medium Chilli Powder
Nutrition
- Serving Size: 1 Portion made with Chicken breasts
- Calories: 344
- Sugar: 11.2 g
- Sodium: 255.3 mg
- Fat: 6.3 g
- Saturated Fat: 1.2 g
- Trans Fat: 0 g
- Carbohydrates: 21.3 g
- Protein: 50.8 g
sounds lovely!
There are lots of really good recipes here! I am going to give the tikka masalaa try tomorrow
1
My 17 year old daughter made this for me and her dad as an anniversary meal. It was delicious – she did a great job with a fantastic recipe. Loved the level of spice.