Thursday, 7 August 2014

The Hairy Dieters' Chicken Tikka Masala

I said I would blog the most popular recipe chosen from my first blog birthday post and true to my word, here it is, and I do not think you'll be disappointed. I will give one piece of advice - marinade in advance, as in the night before you plan to serve it. I have to say this really impacts upon the flavour and makes this a truly winning and satisfying version of one the most popular takeaway treats. And, added bonus, it's healthy!

I have slightly adapted the recipe from Si King and Dave Myers' original. This serves four people.


  • 4/5 chicken fillets (preferably free-range)
  • Sunflower oil
  • Fresh coriander to serve
Marinade -

  • 2 tbsp. tikka curry powder
  • 1 and a half tsp. smoked paprika
  • A half tsp. cinnamon
  • 1 tsp. salt
  • 15 g fresh ginger, peeled and grated
  • 2 garlic cloves, crushed
  • 6 tbsp. natural yogurt (I used Glenisk low-fat - for low cal, choose low/no fat)
Sauce -
  • 1 tbsp. sunflower oil
  • 2 medium onions, diced as finely as possible
  • 2 garlic cloves, crushed
  • 15 g fresh ginger, peeled and grated
  • 1 tbsp. tikka powder
  • 2 tbsp. tomato puree
  • 2 tsp. caster sugar
  • 1 tsp. salt
  • 350 ml cold water
  • 2 tbsp. cream
*Serve with your choice of rice - basmati/brown/wild rice would all be perfect*

The Hairy Dieters' Tikka Masala, just cooked and ready to serve
  1. The day before - take my word for it, it's worth it - mix all the marinade ingredients together well in bowl.
  2. Chop your chicken fillets into large chunks and add them to the marinade and stir well to combine. Cover the bowl and refrigerate overnight.
  3. The day you get to eat (woo!) - now it's time to make the sauce. Heat the 1 tbsp. oil in a saucepan and fry the onions, garlic and ginger on a gentle heat, covered with a lid, for about 10 minutes. Check and stir every so often.
  4. Add the tikka powder and cook for 2 minutes, then squeeze in the tomato paste and add the sugar and salt. Fry for another 30 seconds or so, stirring constantly.
  5. Pour the cold water into the pan and simmer for about 5 minutes, stirring occasionally. Remove the saucepan from the heat and set aside.
  6. Take a frying pan, heat a little drop of oil for the chicken and fry the marinated chicken chunks for about 3 minutes over a medium-high heat until they begin to brown.
  7. Pour your masala sauce in on top of the chicken, followed by the cream and cook on a medium heat for 3 - 4 minutes or so, until the chicken is cooked through. 
  8. Serve up with your chosen rice and sprinkled with some freshly chopped coriander.


  1. It looks delicious Nollaig!

    1. Thanks Donna, I'm making it again next week as a weekday dinner as it went down so well. Enjoy your weekend!

  2. It was fairly easy to make and incredibly delicious.

    1. Glad to hear the feedback that you enjoyed it Rachel, thank you.

    2. Glad to hear the feedback that you enjoyed it Rachel, thank you.

  3. Can you freeze this recipie? Thanks.