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!).
Healthy Tikka Masala 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
Instructions
- Heat the oil in a pan before adding the onion and cooking for a few minutes until softened
- Add the turkey and peppers and cook until the turkey has turned white/golden all over and the peppers have softened
- 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).
- 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
Notes
*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!).
Nutrition stats provided are for 1/4 of the turkey curry - additions such as the rice will be extra to this
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 237 | ||
% Daily Value | ||
Total Fat 7 g | 11% | |
Total Carbohydrates 20 g | 7% | |
Protein 28 g | 56% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
This sounds great – I love using turkey so will give this a go next week!
Author
Fab! Do tweet me a pic Sarah! x
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)
Author
Hi Jo! So glad it was a hit. Thanks for your comment! Love your swaps too 🙂 Nic xx
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
Author
Hello! This post should help you 🙂 http://nicsnutrition.com/what-is-a-portion-healthy-eating-guide/ Thanks for your comment!! xx
It did! Thanks so much 🙂 x
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!
Author
Oooh great tip! Thank you for taking the time to comment Charlotte! Enjoy 🙂 xx p.s basmati brown rice is my fave!!
Just made this for our dinner tonight – it was delicious! So easy to make and incredibly tasty! Thank you for another fantastic recipe!
Author
Hurray! So glad you liked it 🙂 Thank you do your comment Katy! Nic xx
Hi, how come there is so many carbs in this meal? I didnt think turkey and veg would be 20g!? xx
Author
Given that an average meal is usually 50-60g carbs this is actually very low.. all naturally occurring in the vegetables and yoghurt 🙂 x
Hi. I can’t see no recipe for the curry
Author
It’s up now 🙂