Fakeaway chicken tikka curry

DinnerFree

All the takeaway flavour for half the calories. Tender chicken in a creamy tikka sauce with fluffy basmati.

Per serving · serves 1 · 25 minutes

515kcal

40 gProtein

60 gCarbs

12 gFat

Bigger days? Add 30 g more rice (+105 kcal). Smaller days? Swap half the rice for extra veg.

Ingredients

• 125 g chicken breast, diced
• ½ onion, sliced
• 1 tsp oil
• 1 tbsp tikka paste
• 100 g chopped tomatoes
• 50 g 0% Greek yogurt
• 60 g basmati rice (dry weight)

Method

1. Cook the rice as per the pack.
2. Soften the onion in the oil for 4 minutes, then add the chicken and brown for 5 minutes.
3. Stir in the tikka paste for 1 minute, add the tomatoes and simmer for 10 minutes until the chicken is cooked through.
4. Take off the heat and stir in the yogurt (off the heat stops it splitting). Serve with the rice.

Not sure how much to eat? Try the macro calculator · See the programmes

Macros are approximate, calculated from standard values; check your own pack labels.