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Physique Global

Chicken Tikka Masala

Ingredients

 

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

chicken-marsala

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!

Directions

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!!

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