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.
Recipe by Nics Nutrition at https://nicsnutrition.com/healthy-turkey-tikka-masala/