This Chicken Tikka Masala works out as 2 Smart Points per portion on the WW Blue & WW Purple plans.
If you are following the WW Green plan then it works out at 4 SmartPoints per portion.
Eat it with a Weight Watchers friendly garlic naan for a low point filling and very tasty meal.
PREP TIME
1hour hr
COOK TIME
2hours hrs 20minutes mins
MARINATE
4hours hrs
TOTAL TIME
3hours hrs 20minutes mins
COURSE
Main Course
CUISINE
Indian
SERVINGS
4 servings
CALORIES
282 kcal
INGREDIENTS
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
½ cup 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 can chopped tomatoes 400g can
1 cup water
1 large green pepper finely chopped
1 large red pepper finely chopped
⅔ cup fat free yogurt
fresh coriander chopped
INSTRUCTIONS
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
NOTES
Please be aware that the nutritional information below has been automatically generated and does not account for variations in product brands and types, weights of individual ingredients etc. It should therefore be considered as an estimate.
PointedKitchen.com has calculated Weight Watchers Smart Points based on the individual ingredients used to make this recipe and not from the following nutritional information.
PointedKitchen.com is not responsible for any loss or damage relating to your reliance on this nutritional information.
NUTRITION
Nutrition Facts
Chicken Tikka Masala
Serving Size
1
Amount per Serving
Calories
282
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
2
g
Cholesterol
74
mg
25
%
Sodium
331
mg
14
%
Potassium
1126
mg
32
%
Carbohydrates
23
g
8
%
Fiber
5
g
21
%
Sugar
12
g
13
%
Protein
32
g
64
%
Vitamin A
2387
IU
48
%
Vitamin C
103
mg
125
%
Calcium
196
mg
20
%
Iron
3
mg
17
%
- Percent Daily Values are based on a 2000 calorie diet.
