Healthy Chicken Tikka Masala

chicken tikka masala ingredients


I think I’ve mentioned before that we’re lovers of a good curry at our house.  When I was challenged by Uniform Dating to come up with a meal for one of these professions (Nurse, Police, Doctor, Armed Forces, Firefighters)  to make and eat during a shift. First thing that popped to mind was a curry- duh!  I thought a healthy chicken tikka masala would hit the spot.  I also tried to make it a skinny dish, we want our firefighters to be fit!


  • 2 tsp vegetable oil
  • 2 medium onions, minced
  • 1 cube frozen ginger
  • 2 cubes of frozen garlic
  • 2 tins chopped tomatoes
  • 3 lbs fat free yogurt
  • 80 ml 1% milk
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 3 birds eye chillies
  • salt to taste
  • 350g boneless skinless chicken thighs, cut into bite sized pieces


Heat oil in a large pan over medium heat.

Add the onions and cook until golden.

Add the ginger, stir for a few minutes then add the garlic and cook another minute.

Add cumin, garam masala, turmeric, freshly chopped chillies, and salt, about 2 minutes.

Stir in tomatoes, yogurt and milk (mix the yogurt and milk together before adding.)

Simmer on low heat until sauce thickens, about 10 minutes.  If you like a dryer sauce cook for another 10 minutes or until you have the sauce to your desired thickness

Add chicken

simmer for 10 – 15 minutes or until cooked through.

Serves 4

chicken tikka

I served this with my spicy cauliflower, spinach and potato dish.

Saag Gobi-Aloo


  • Fry Light
  • 1 onion sliced thinly
  • 1 cube frozen ginger
  • 1 tsp turmeric
  • 1 cube frozen garlic
  • 2 fresh chilies finely chopped
  • small/medium cauliflower (gobi)
  • 125g potato (aloo)
  • 1 250g bag of fresh spinach (saag)

I parboil the cauliflower and potato for about 5 minutes.

In a lidded pan, coat the pan well with Fry Light and add the onion and cook until soft.

Add the ginger, turmeric, chillies and garlic and cook for 5 minutes.

Add the cauliflower and potato, salt to taste, stir everything really well and cover.

Cook until the cauliflower and potato is just soft.

Add the fresh spinach and cook for another 5 minutes until the spinach is nice and wilted and the cauliflower potato is soft.

Serves 4

Weight Watchers Propoints information:

Chicken tikka masala 5 Propoints

Saag Gobi-Aloo 3 Propoints (if you leave the potatoes out this will be a 0 propoint side dish) has partnered with Michelin star chef Michael Caines and created a recipe App for those that work in uniform called Uniform Foodies which is launched today. A national survey was carried out to find the favourite meals of uniformed professionals and the results were:

Nurses – Salad

Police Officer – Fish & Chips

Armed Forces – Indian Curry

Doctor – Fish & Chips

Fire Fighter – Indian Curry

Uniform Foodies App Pic

The Uniform Foodies app contains images and recipes of dishes that have been deemed favourites of uniformed professionals.You can follow @UniformFoodies on twitter. The Uniform Foodies app is availabe from The App Store.