RecipesDinner
Dinner
High Protein Chicken Tikka Masala
Britain's most-ordered curry, built around a full chicken breast per serving. Yoghurt-marinated chicken chars under the grill then simmers into a glossy tomato sauce, finished with just a small pour of cream. Hits the same notes as the takeaway version, without the next-day heaviness.
- Serves
- 3
- Prep
- 20min
- Cook
- 30min
- Total
- 50min
Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar
Per serving
- Calories
- 469kcal
- Protein
- 53.1g
- Carbs
- 18.7g
- Fat
- 21.3g
- Fibre
- 2.6g
01
Ingredients
For 3 servings · MetricUS
- 600gchicken breast filletsone pack of three
- 150gGreek yoghurt, 2%
- 400gtinned chopped tomatoesone tin
- 75mllight single creama small pour
- 1 mediumonion
- 4 clovesgarlic
- 30gfresh gingerthumb-sized piece
- 2 tbsptomato puree
- 1½ tbspghee or oilstaple
- 2 tspgaram masalastaple
- 2 tspground cuminstaple
- 2 tsppaprikastaple
- 1 tspground turmericstaple
- 1 tspground corianderstaple
- ½ tspchilli powderstaple, adjust to taste
- 1 tbspkasuri methioptional, dried fenugreek leaves
- ¾ tspsaltstaple, to taste
- 1½ lbboneless skinless chicken breastsabout three
- 2/3 cupGreek yoghurt, 2%from a large tub
- 14 ozcanned crushed tomatoesone can
- 1/3 cuplight single creama small pour
- 1 mediumonion
- 4 clovesgarlic
- 1 tbspgrated fresh ginger
- 2 tbsptomato paste
- 1½ tbspghee or oilstaple
- 2 tspgaram masalastaple
- 2 tspground cuminstaple
- 2 tsppaprikastaple
- 1 tspground turmericstaple
- 1 tspground corianderstaple
- ½ tspchili powderstaple, adjust to taste
- 1 tbspdried fenugreek leavesoptional
- ¾ tspsaltstaple, to taste
02
Method
Marinate the chicken.
Cut the chicken into large chunks.
Stir the Greek yoghurt with the garam masala, cumin, half the paprika, the turmeric and a pinch of salt, then coat the chicken in it.
Leave it to marinate while you build the sauce, 15 minutes or longer if you have time.
Prep the aromatics.
Grate the garlic and ginger.
Dice the onion.
Cook the sauce base.
Heat the ghee or oil in a wide pan over medium heat.
Cook the onion until soft and golden, about 8 minutes.
Stir in the garlic and ginger for another minute until they smell fragrant.
Add the tomato puree, ground coriander, remaining paprika and the chilli powder.
Stir for a minute to cook the spices, then tip in the tinned tomatoes.
Simmer for 10 minutes until thickened.
Grill the chicken.
While the sauce simmers, spread the marinated chicken on a lined tray.
Grill on high for 8 to 10 minutes, turning once, until charred at the edges and cooked through.
Finish the sauce.
Blend the sauce smooth with a stick blender for the restaurant texture, or leave it rustic.
Pour in the cream and stir through.
Combine and serve.
Slide the grilled chicken and any resting juices into the sauce.
Simmer for 3 to 4 minutes so the flavours join.
Crush the kasuri methi between your palms and stir it in now if using.
Taste and adjust the salt.
Divide across three plates or bowls, one portion each, with rice or flatbread alongside.