Lighter chicken tikka masala

What you need

Ingredients

Measured for 4 servings.

• 700 gskinless chicken breast, cut into chunks
• 250 gfat-free Greek yogurt
• 2 tbsptikka spice blend, divided
• 1large onion, finely sliced
• 3garlic cloves, crushed
• 20 gfresh ginger, grated
• 400 gChopped tomatoes
• 30 gground almonds
• 200 gbaby spinach
• 400 gcooked brown basmati rice

Make it

Method

1. 01

   Coat the chicken with 125 g of the yogurt and half of the tikka spice. Cook immediately within the stated 50-minute total, or cover and marinate in the refrigerator for 30 minutes if time allows; that optional wait adds to the total.

2. 02

   Cook the marinated chicken in a hot pan in batches until lightly coloured; it does not need to be fully cooked at this stage. Transfer it to a clean plate.

3. 03

   In the same pan, soften the sliced onion for 3–4 minutes; add garlic, ginger and the remaining tikka spice for 1 minute. Stir in the chopped tomatoes and ground almonds, then simmer 8–10 minutes until the sauce thickens. Return the chicken and gently cook until its thickest piece reaches 74°C. Stir in the spinach until wilted, remove from the heat, then fold in the remaining 125 g yogurt without boiling it.

4. 04

   Warm the already-cooked 400 g brown basmati rice until steaming hot. Divide the rice and chicken sauce into four equal portions and serve.