Chicken Tikka Masala

A tasty, points friendly version of a classic weekend takeaway dish.

Image courtesy of artur84/ FreeDigitalPhotos.net

Image courtesy of artur84/ FreeDigitalPhotos.net

Servings:    4/6

Pro Points:    9pp (at 4 servings)

                          6pp (at 6 servings)

                         + extra for rice

Filling & Healthy:    4pp (at 4 servings)

                                        3pp (at 6 servings)

Preparation time:     15mins

Cooking time:    50mins

Ingredients

  • Olive/vegetable oil or oil spray
  • 2 medium onions, roughly chopped
  • 2 red peppers, chopped into large chunks
  • 70g tikka masala curry paste
  • 4 medium, skinless chicken breasts (165g each), cut into bite-sized pieces
  • 400g chopped tomatoes
  • 2tbsp tomato puree
  • 400ml reduced fat coconut milk
  • Brown rice to serve

 

Method

  1. Heat the oil in a non-stick pan.  Add the onions and fry very gently over a low heat for approximately 15-20mins until golden brown (add a splash of water to prevent them sticking if required).
  2. Add the peppers and the curry paste and fry for 5mins to cook the spices.
  3. Add the chicken and stir well to coat it in the spices. Increase the heat and cook, stirring frequently, until the chicken is browned all over.
  4. Add the tomatoes, tomato puree and 100ml water.  Bring to the boil then reduce the heat and simmer for 15mins until the chicken is cooked through.
  5. Stir in the coconut milk and heat through.
  6. Serve with boiled brown rice.

 

Top tip 1: For a spicier dish, add a tsp of medium curry powder with the tomatoes. 

Top tip 2: For a slightly thicker sauce, add 1tbsp corn flour mixed with a splash of water with the coconut milk.  This will add 1pp on Filling & Healthy at 4 servings.  The Pro Points values for all other serving sizes remain the same.

Slow-Cooked Beef Rogan Josh

Beef Rogan Josh

This is incredibly easy and makes a delicious alternative to a takeaway on a Saturday night.  The spice level is medium-hot but this can be altered by adding more/less chillies as desired.

Servings:    4

Pro Points:    3 (+ extra for rice)

Simple Start:    0

Preparation time:     10mins

Cooking time:    4-6 hours

Ingredients

  • 2 medium/3 small onions
  • 4 cloves garlic, sliced
  • 1tsp ground ginger
  • 1tsp turmeric
  • 6 green cardamom pods
  • 1/4 tsp ground cloves
  • 1 stick cinnamon
  • 1 tbsp coriander seeds
  • 1/2 tsp dried chilli flakes
  • 2 tsp paprika
  • 1 each red & green pepper, cut into strips
  • 400g lean braising beef
  • 400g tin chopped tomatoes
  • 200g passata

Method

  1. Finely chop half of the onions and cut the other half into wedges.  Put into slow cooker with the sliced garlic.
  2. Crush the coriander seeds and break the cinnamon stick in half.  Add all the spices to the slow cooker and stir to combine.
  3. Cut the beef into large chunks and add to the slow cooker along with the peppers, tomatoes and passata.  Stir well.
  4. Cook on low for 4 hours or high for 6 hours until the meat is cooked through.
  5. Season to taste and serve with brown rice.

Top tip: Make extra and freeze the left-over portions for a great homemade ready meal.