Healthy Turkey Tikka Masala

2013-08-20
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 25m
  • Ready In : 35m

I love turkey as it’s not only low in fat and high in protein, but it’s cheap too! As well as protein, turkey is an inexpensive source of B vitamins and minerals such as selenium, zinc and phosphorous – it really shouldn’t be just for Christmas!

I’ve already created recipes for healthy turkey burgers, a healthy turkey pizza as well as a turkey casserole and here is a super delicious recipe for Turkey Tikka Masala! If you’re a fan of take-aways then this is for you – especially if you’re watching your waist line (a regular chicken tikka masala dish can set you back over 400 calories – nearly double this recipe!).

Ingredients

  • 500g Turkey Breast (diced)
  • 1 red onion, chopped
  • 2 pepper, deseeded & chopped
  • 390g chopped tomatoes
  • 1 vegetable/chicken stock cube dissolved in 100ml boiling water
  • 1 tbsp rapeseed oil
  • 200g low fat natural yoghurt*
  • 2 tbsp tikka masala curry paste**
  • handful of fresh coriander
  • basmati/brown rice to serve
  • Optional - chickpeas/spinach

*I prefer to use low-fat yoghurt as opposed to fat-free yoghurt or even Quark as fat free dairy products lack the fatty binding molecules and under high temperatures can split (causing curdling).  Despite the appearance it is still perfectly safe to eat. To help avoid the splitting/curdling appearance, it is recommended to slowly and gently heat the quark/fat-free yoghurt when cooking and avoid boiling the mixture, also the addition of a small amount of corn flour will help thicken and bind all the ingredients.

**Make sure the first few ingredients of the paste are either vegetables, herbs or water – avoid the pastes where the first/second ingredient listed is oil (unless you want a higher calorie/fat curry!).

Turkey Curry

Method

Step 1

Heat the oil in a pan before adding the onion and cooking for a few minutes until softened

Step 2

Add the turkey and peppers and cook until the turkey has turned white/golden all over and the peppers have softened

Step 3

Stir in the tikka paste and cook for 2-3 minutes before adding the chopped tomatoes and stock. Simmer the dish for around 5 minutes before adding a small handful of coriander and the natural yoghurt (plus spinach/chickpeas if using).

Step 4

Simmer on a low heat for around 5 minutes before serving with brown/basmati rice, popadoms & mango chutney (my choice) - sprinkle with coriander before serving

Turkey Masala

*Nutrition stats provided are for 1/4 of the turkey curry – additions such as the rice will be extra to this

P.S I entered this recipe in to the British Turkey & Red Tractor Recipe Competition & received a runners up prize *hurray*.. you can check out the other winners on the British Turkey Website!

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

Turkey Tikka Masala*Jo didn’t add the yoghurt in her recipe!

Turkey Masala*with extra chickpeas!

Healthy Tikka Masala

Turkey curry

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Nutritional Info

This information is per serving.

  • Calories

    237Kcal
  • Carbs

    20g
  • Protein

    28g
  • Fat

    7g

Recipe Comments

Comments (13)

  1. posted by Sarah Hamilton on August 20, 2013

    This sounds great – I love using turkey so will give this a go next week!

      Reply
  2. posted by Jo Sharp on August 28, 2013

    I made this dish last night for 7 people and it went down a treat! I added some extra chilli powder and used coconut oil instead but forgot the yoghurt – woops! will definitely make this dish again! My boyfriend and his friend are huge curry lovers and they loved this meal! :o)

      Reply
    • posted by Nics Nutrition on August 28, 2013

      Hi Jo! So glad it was a hit. Thanks for your comment! Love your swaps too 🙂 Nic xx

        Reply
  3. posted by Natasha on September 30, 2013

    Hi Nic, I’m just wondering what you would suggest for a normal portion size for rice/pasta for dinner? Love the site btw! Many thanks for all your useful info 🙂 x

      Reply
  4. posted by Natasha on October 6, 2013

    It did! Thanks so much 🙂 x

      Reply
  5. posted by Charlotte Moseley on October 21, 2013

    Fab recipie Nic – it even had my boyfriends approval. I didnt have any stock so used boiling water and extra tikka pasta and it tasted lovely with brown rice!

      Reply
    • posted by Nics Nutrition on October 21, 2013

      Oooh great tip! Thank you for taking the time to comment Charlotte! Enjoy 🙂 xx p.s basmati brown rice is my fave!!

        Reply
  6. posted by Katy on November 5, 2013

    Just made this for our dinner tonight – it was delicious! So easy to make and incredibly tasty! Thank you for another fantastic recipe!

      Reply
    • posted by Nics Nutrition on November 6, 2013

      Hurray! So glad you liked it 🙂 Thank you do your comment Katy! Nic xx

        Reply
  7. posted by lauren on June 28, 2014

    Hi, how come there is so many carbs in this meal? I didnt think turkey and veg would be 20g!? xx

      Reply
    • posted by Nics Nutrition on June 28, 2014

      Given that an average meal is usually 50-60g carbs this is actually very low.. all naturally occurring in the vegetables and yoghurt 🙂 x

        Reply

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