This low Smart Point Chicken Tikka Masala is adapted from the Tom Kerridge book ‘Lose Weight for Good’. It takes quite a lot of preparation and cooking but it is totally worth it! It works out as 3 Smart Points per portion (9 Smart Points for the whole recipe). Eat it with a Weight Watchers friendly garlic naan for a low point filling and very tasty meal.
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Tom Kerridge is a Michelin starred chef and the recipes in his ‘Lose Weight for Good‘ recipe book are fantastic. I would recommend anyone who is interested in cooking lower calorie food, to take a look at it.
Having said that, the recipes are not always quick and easy – Tom goes for proper cooking and proper tasty food rather than quick and easy meals.
I really haven’t changed this recipe much. I used skinless, boneless chicken instead of using chicken crown and I fiddled around with the spice just slightly to fit in with my taste (I prefer slightly milder curries).
For an extra 6 Smart Points you can serve this Chicken Tikka Masala with a portion 60g portion of basmati rice (dry weight).
If, like me, you are happy to eat a bowl of curry with a garlic naan to mop up the juices, then this will add 4 Smart Points.
Of course, if you really want to go all out, you could have a large portion of Chicken Tikka Masala, basmati rice and a garlic naan all for 13 Smart Points.
With Weight Watchers estimating one portion of Indian Restaurant chicken Tikka Masala to come in at a whopping 81 Smart Points and one Indian Restaurant Naan bread being 20 Smart Points, this is quite a saving, I am sure you will agree!
Chicken Tikka Masala
- 4 chicken breasts skinless & deboned
For the marinade
- 2 tsp grated ginger heaped
- 4 garlic cloves minced
- 2 tbsp curry powder (madras)
- 1 tsp smoked paprika
- 100 g fat free greek yogurt
For the curry sauce
- 1 tbsp vegetable oil
- 2 red onions
- 2 garlic gloves grated
- 1 tsp ginger grated
- 2 tsp ground coriander
- 1 tsp ground tumeric
- 2 tsp paprika
- 1 tbsp tomato puree
- 1 tin chopped tomatoes 400g tin
- 250 ml water
- 1 large green pepper finely chopped
- 1 large red pepper finely chopped
- 150 g fat free yogurt
- fresh coriander chopped
- In a small bowl, mix all of the marinade ingredients together.
- Place the chicken breasts on a board, cover with cling film and bash with a rolling pin to thin out slightly. Place the chicken breasts in a bowl and pour over the marinade, turning them so they are completely covered. Cover the bowl with cling film and place in the fridge for at least 4 hours.
- Once the chicken has marinated, preheat the oven to 120 oC / 250 oF. Place the marinated chicken breasts on to a roasting tin & spoon over any remaining marinade. Cook on the middle shelf of the oven for 2 hours. Note, that at this temperature the chicken will not be thoroughly cooked at this stage (so no picking!).
- Heat the oil in a large pan and add the chopped onions. Cook for 10 minutes, stirring occasionally to make sure that they do not stick to the pan. If they look like they might, add a splash of water.
- Add the grated ginger and garlic and a splash of water,stir, then add the paprika, turmeric and ground coriander. Stir, then cook for 1 minute.
- Add the tomato puree and stir for 1 minute before adding the tinned tomatoes and the water. Bring this mixture to the boil, then reduce the heat and simmer for 5 - 10 minutes.
- Add the chopped peppers and cook for 5 minutes. Remove the pan from the heat and set aside.
- Once the chicken is ready to be removed from the oven, take it out and if you have one, use a cooks blow torch to blacken bits of the marinaded chicken. If you do not have a blow torch, don't worry, you can skip this part. Set aside for 10 minutes before cutting up into bite sized chunks.
- Place the curry sauce back on a medium heat and heat through. Add the chicken pieces and simmer for 5 - 10 minutes until the chicken is cooked through.
- Stir in the yogurt, season to taste and sprinkle with chopped coriander.
- Serve with rice and/or garlic naan