syn free tikka masala recipe ??

Discussion in 'Slimming World Recipes' started by Littleslimmingbee, 13 July 2010 Social URL.

  1. Littleslimmingbee

    Littleslimmingbee Gold Member

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    Anyone?? x
     
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  3. Mummy_Helen

    Mummy_Helen Silver Member

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    4 tbsp tikka powder
    200g pot of FF natural yogurt
    salt/pepper
    700g skinless chicken, diced
    fry light
    1 onion
    4 garlic cloves
    1 red chilli
    1 tsp ground chilli
    2 tbsp passata
    1 tsp sweetener
    5 tbsp FF fromage frais
    300g long grain rice


    Mix half the tikka with the yogurt and add salt/pepper and add chicken.

    Fry the onion until soft, then add garlic, chilli, ginger and the other half of the tikka powder and fry for a few minutes. Stir in the passata, sweetener and 200 mls water and bring to the boil. Reduce to simmer and add fromage frais. Cokk for 15-20 mins.

    Cook the rice.

    Preheat the grill, and place the marinated chicken on a non stick baking tray, and grill for 15 mins, turning once. Then add to the sauce.
     
  4. bucksfizz

    bucksfizz Full Member

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    Is that recipe syn free though? Is the chicken a HEXB?

    Im going to make this today i think, thank you x
     
  5. Mummy_Helen

    Mummy_Helen Silver Member

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    Well I do EE so chicken is free, but on green you can have 113g of chicken (raw weight) or you could use quorn pieces. So yes, it is syn free if you have the chicken as a HEB or use quorn.:)

    I also add extra veg to mine to bulk it up.
     
  6. Chmarly

    Chmarly Member

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    Chicken Tikka Masala
    Syns per Serving | Original – Syn Free
    Servings | 4

    Ingredients
    -675gm (1½lb) chicken breasts, skinned
    -3tbsp tandoori spice powder
    -113ml (4fl oz) very low fat natural yoghurt
    -Fry Light
    -1 onion, chopped
    -1 garlic clove, crushed
    -1 green chilli,seeded and chopped
    -2.5cm (1in) piece root ginger, grated
    -1tbsp tomato puree (½ Syn)
    -250ml (8fl oz) water
    -1tbsp lemon juice
    -fresh coriander sprigs, very low fat natural yoghurt & toasted cumin seeds, to garnish



    Method
    1. Remove any visible fat from the chicken and cut the meat into 2.5cm / 1in cubes. Put 2tbsp of the tandoori powder and 4tbsp of the yoghurt into a bowl. Add the chicken and leave to marinate for 20 minutes.

    2. For the tikka sauce, heat a heavy-based pan sprayed with Fry Light and fry the onion, garlic, chilli and ginger for 5 minutes. Add the remaining tandoori powder and fry for 2 minutes. Add the tomato puree and water, bring to the boil & simmer for 15 minutes.

    3. Meanwhile, thread the chicken pieces on to wooden kebab skewers. Preheat the grill.

    4. Spray the chicken pieces with Fry Light and grill under a medium grill for 15 minutes, turning the skewers occasionally.

    5. Put the tikka sauce into a food processor or blender and process until smooth. Return to the pan.

    6. Add the remaining yoghurt and lemon juice, remove the grilled chicken pieces from the skewers and add to the saucepan, then simmer for five minutes. Garnish with fresh coriander, yoghurt & toasted cumin seeds & serve.

    Note: You can make your own tandoori spice powder by mixing together equal quantities of medium-strength curry powder, turmeric & chilli powder.

    I made it last friday and it was lush! making it again tomorrow night :eek:)
     
  7. melimoo1990

    melimoo1990 Member

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    I can't wait to try this out , it's gona go down a storm
     
  8. melimoo1990

    melimoo1990 Member

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    Oh my god it tastes amazing !!!
     
  9. MrsQuadkon

    MrsQuadkon Full Member

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    I made mummy-Helen's recipe last night and it was amazing!!
     
  10. bilsat

    bilsat Really likes to cook

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    Pete’s Chicken Tikka Masala-2


    Serves 2

    Ingredients

    ½ tsp turmeric
    ½ tsp cumin
    ½ tsp coriander
    1 onion, finely chopped (s) (sff)
    1 tsp paprika
    1 tsp garlic salt
    1 cm ginger, peeled & grated
    1tbsp lemon juice (ss) (sff)
    1tbsp tomato puree (s) (sff)
    1 tbsp. sweetener
    2 garlic cloves (sff)
    2tbsp “Tikka Masala Mix”
    100g boiled rice (ff)
    150mL Greek 0% fat free Yoghurt
    250g Chicken pieces cut into 5cm chunks (s) (ff)
    400g chopped tomatoes (s) (sff)

    [TABLE]
    [TR]
    [TD][TABLE="width: 150"]
    [TR]
    [TD]Tikka Masala Mix
    ½ tsp turmeric
    ½ tsp coriander
    ½ tsp cumin
    ½ tsp garlic salt
    ½ tsp cayenne pepper
    1tsp black pepper
    [/TD]
    [/TR]
    [/TABLE]


    [/TD]
    [/TR]
    [/TABLE]
    Method

    In a bowl, mix the yogurt, saving 2tbsp, tomato puree, ginger, garlic, Tikka masala & lemon juice, mix well.
    Place the cut chicken in a mixing bowl and add the paste, mix together to coat the chicken, cover, leave in the fridge to marinate for between 2 hours -24 hours.

    In a deep Frying pan, sprayed with Fry Light, cook the onion, ginger & garlic until soft, add the paprika, garlic salt, cumin, turmeric, coriander, cook for 1 min add the chicken & marinade, cook for 5 mins then add the tomato, tomato puree & sweetener & simmer for 20 mins until the chicken is cooked and the sauce has reduced. Turn the heat off, wait for it to cool slightly then add 2tbsp of yogurt.
    Serve with boiled rice.

    Chicken Tikka Masala-2 (Small).JPG
     
  11. Panda_Pig

    Panda_Pig Slimming Bride to Be

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    I'm going to make this with quorn for my dinner tonight and have it with sw chips and salad I think.
     
  12. Panda_Pig

    Panda_Pig Slimming Bride to Be

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    Quorn Tikka Marsala was a success!!! A used hot chilli so it was a tad spicey for my liking. OH loved it!! Big thumbs up


    Thank you for the recipe!
     
  13. Moonbeam66

    Moonbeam66 Member

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    MMMMMMM I'm cooking this tomorrow!!



    Do you think I could add chick peas to this? :))))
     
    Last edited: 6 February 2014
  14. colleen19

    colleen19 Member

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    This looks lovely x
     
  15. Fitzylou

    Fitzylou Full Member

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    Will definetly be giving this a go sounds lush! Xxx
     
  16. Moonbeam66

    Moonbeam66 Member

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    OMG!!!!! It was incredibly gorgeous. Hubby said it was better than a takeaway!!! :0 I used Tandoori Mix not Tikka because that's what I had in, and I used hot red chillis that blew us away, but it was really , really lovely!!!! Thankyou Mummy_Helen XXXXX
     
  17. Moonbeam66

    Moonbeam66 Member

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    I made it tonight and it was really gorgeous :)) You'll love it X
     
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