Physique Global

Chicken Tikka Masala



500g Chicken Breast
2 Small Red Onions (approx 160g), chopped
400g Chopped Tomatoes
2 tbsp Tomato Puree
2 Cloves Garlic
2 tsp Ginger
5 Cardamom Pods
1 tsp Garam Masala
1 tsp Cumin
1 tsp Turmeric
1 tsp Chilli Powder
1 tbsp Red Chili Flakes
Salt and Pepper to taste


Nutritional Info
(per serving)

Calories 173

Protein 30g

Carbohydrates 7g

Fat 1g

Fibre 1g


Another Indian makeover from yours truly. No reason you can’t enjoy an Indian every Friday night now!! By omitting the oil and cream/yogurt you can drastically reduce the calories in a homemade curry. Use the right amount of spices and you will still get all the flavour of your traditional takeaway!


Sweat the chopped onion down in a non stick pan with a little water until it forms a paste.

Add the spices and cook for a further minute over a medium heat.

Add the rest of the ingredients apart from the chicken and stir well.

Add the chicken, cover and cook over a medium heat for 12-15 minutes or until the chicken is cooked.

I served this with Bulgar Wheat which is high in fibre and protein compared to traditional rice and also tastes better in my opinion!!