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  • Rosemary Conley Health and Wellbeing

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How to cook oven-baked Chicken Tikka Masala

Creamy, oven-baked Chicken Tikka Masala on a white rectangular dish

Rosemary demonstrates how to cook this creamy-tasting favourite.

Oven-baked means no additional fat is required. The yogurt adds a rich smooth creamy texture as well as toning down the spicy flavour.

Serves 4
Per serving: 334 Calories, 9.6g fat (excluding rice)
Prep time 10 mins
Cook Time 25 mins


Ingredients

4 skinless, boned chicken breasts, cut in half
600ml (1 pint) tomato passata
300ml (1⁄2 pint) low-fat live natural yogurt
2 tbsps chopped fresh coriander
freshly ground black pepper
mint leaves to garnish

for the tikka paste
1 small red onion, finely chopped
4 tbsps tomato purée
1 tsp ground cumin
½ tsp ground cinnamon
1 x 2.5cm (1in) piece fresh ginger, grated
2 garlic cloves, crushed
1 small red chilli, deseeded and chopped
juice of 1 lime
2 tsps vegetable bouillon stock powder

Method

  1. Preheat the oven to 200C, 400F, Gas Mark 6. Cut the chicken in half and place in a bowl and season well with black pepper.
  2. Place the tikka paste ingredients in a food processor and blend until smooth. Spread the tikka mixture over the chicken, coating on all sides. Leave to marinate for 20 minutes.
  3. Transfer to a non-stick roasting tin and place in the oven for 15 minutes until lightly roasted. Remove from the oven and stir in the tomato passata.
  4. Return to the oven for a further 10 minutes to heat through. Check that the chicken is fully cooked.
  5. Just before serving, stir in the yogurt and coriander. Spoon into a warmed serving dish and garnish with mint leaves.
  6. Serve with basmati rice cooked in boiling water with a vegetable stock cube.

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