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Basmati Rice with Low Fat Chicken Tikka Masala

CookingHalal's picture
Chicken Tikka Masala With Fragrant Rice is generally considered to be the most popular of curries but is also one of the most calorific. We prepare Low-fat Chicken Tikka Masala With Fragrant Rice by simply removing ghee (clarified butter) and swapping the cream for coconut milk, we get a lighter, tastier version. Low-fat Chicken Tikka Masala With Fragrant Rice dish requires a little forethought because you need to marinate the meat, but it's worth it for the result.
  Tikka masala sauce 1 Tablespoon
  Curry paste 1 Tablespoon
  Non fat greek yogurt 150 Gram
  Chicken breasts 2 , cut into 5-6 large chunks (Free-Range)
  Tikka masala curry paste 1 Tablespoon
  Onion 1 , finely chopped
  Passata 200 Gram
  Reduced fat coconut milk/Light coconut milk 200 Milliliter
  0% fat greek yogurt 1 Tablespoon
  Coriander 1⁄4 Cup (4 tbs), chopped (Handful Of)
  Basmati rice 100 Gram
  Salt To Taste
  Curry leaves 5
  Black mustard seeds 1⁄2 Teaspoon
  Cinnamon stick 1
  Saffron 1 Pinch

1. To make the marinade, mix the curry paste, yogurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavors.
2. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
3. Wipe the marinade off the chicken and place, piece by piece, onto a baking tray. Bake for 10 minutes or until slightly charred, but not cooked through.
4. You are just trying to get some colour here because the chicken will finish cooking in the curry sauce. Set the tikka chicken aside while you make the sauce.
5. Heat the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for five to eight minutes or until the onion is translucent and soft.
6. It is important to take the time to do this slowly because the onion will then release its natural sugars, producing a sweeter dish, but be careful not to do this over too high a heat because the curry paste will burn.
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
9. To make the fragrant rice, add the rice, a pinch of salt and the aromatics to a pan and cover with enough water to come 1cm over the top of the rice.
10. Bring to the boil and simmer for eight minutes, covered.
11. The rice should have absorbed almost all of the water, but still be a bit wet.
12. Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.

Recipe Summary

Difficulty Level: 
Main Dish
Senior, Healthy
High Protein
Chicken tikka masala with basmati rice is a delicious main course dish. The video here shows how to make it and that too by making it with low fat ingredients. Have a look at the video and treat your family and friends with this amazingly delicious low fat dish.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1271 Calories from Fat 294

% Daily Value*

Total Fat 32 g49.8%

Saturated Fat 15.9 g79.5%

Trans Fat 0.1 g

Cholesterol 202 mg67.3%

Sodium 1084.7 mg45.2%

Total Carbohydrates 141 g46.9%

Dietary Fiber 11.7 g46.7%

Sugars 25.1 g

Protein 101 g201.8%

Vitamin A 29.8% Vitamin C 62.1%

Calcium 18% Iron 42.7%

*Based on a 2000 Calorie diet

Basmati Rice With Low Fat Chicken Tikka Masala Recipe Video