Guilt-Free Chicken Tikka Curry
Indulge in this delightful Guilt-Free Chicken Tikka Curry; a perfect blend of spices and vibrant vegetables, this dish offers all the rich flavors of traditional curry while being low in fat and calories. The boneless chicken provides a lean protein source, while the fresh peppers and tomatoes add a burst of color and nutrients. Whether you're watching your weight or just looking for a hearty meal that won't break the bank, this recipe checks all the boxes. Serve it over fluffy plain boiled rice for a healthy option or pair it with warm, buttered naan for a touch of indulgence. Share it with friends or family, and watch them come back for seconds with a smile!
N/A
Servings
133
Calories
12
Ingredients
Ingredients
Boneless skinless chicken breasts
2 (cut into cubes)
Large onion
1 (sliced into strips)
Green capsicum
1 (sliced into strips)
Red capsicum
1 (sliced into strips)
Garam masala powder
2 tablespoons
Dried chili pepper flakes
1 teaspoon (or chopped fresh chili pepper to taste)
Garlic cloves
2 (crushed)
Canned chopped tomatoes
2 (14.5 ounce) cans
Salt
to taste
Pepper
to taste
Lemon juice
to taste
Cooking spray or oil
as needed
Instructions
1
Heat a large non-stick frying pan or wok over medium heat and lightly spray with cooking spray or add a small amount of oil.
2
Add the cubed chicken breasts and sauté until they are browned and nearly cooked through, about 5-7 minutes.
3
Add the sliced onion, green capsicum, red capsicum, garam masala, crushed garlic, and chili flakes. Stir-fry for another 3-4 minutes until the vegetables are tender.
4
Stir in the canned chopped tomatoes, then season with salt, pepper, and a splash of lemon juice.
5
Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for 45-60 minutes, or until the sauce has thickened and reduced by half, stirring occasionally to prevent sticking.
Nutrition Information
3g
Fat
10g
Carbs
17g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Guilt-Free Chicken Tikka Curry?
It is a healthy, low-fat, and low-calorie version of a traditional Indian-inspired curry that uses lean chicken breast and vibrant vegetables.
How many calories are in a serving of this curry?
Each serving of this Guilt-Free Chicken Tikka Curry contains 133 calories.
How much fat is in this recipe?
This recipe is low in fat, containing only 3g per serving.
What is the protein content of this dish?
The dish provides 17g of protein per serving, primarily from the boneless skinless chicken breasts.
How many carbohydrates are there per serving?
There are 10g of carbohydrates in each serving of this curry.
What type of chicken should I use?
The recipe calls for two boneless skinless chicken breasts, cut into cubes.
Which vegetables are included in this curry?
The recipe includes one large onion, one green capsicum, and one red capsicum, all sliced into strips.
What spices are needed for the flavor profile?
The main spices used are two tablespoons of garam masala powder and one teaspoon of dried chili pepper flakes.
Can I use fresh chili instead of dried flakes?
Yes, you can substitute the dried chili flakes with chopped fresh chili pepper to suit your taste.
How much garlic is required for this recipe?
You will need two crushed garlic cloves.
What type of tomatoes are used for the sauce?
The recipe uses two 14.5 ounce cans of chopped tomatoes to create the base of the sauce.
How long does it take to sauté the chicken?
The cubed chicken breasts should be sautéed for about 5-7 minutes until they are browned and nearly cooked through.
How long should the curry simmer?
The curry needs to simmer uncovered for 45 to 60 minutes.
Why does the curry need to simmer for so long?
Simmering for 45-60 minutes allows the sauce to thicken and reduce by half, intensifying the flavors.
What is the recommended healthy side dish for this curry?
For a healthy option, serve the curry over fluffy plain boiled rice.
What can I serve with this if I want a more indulgent meal?
You can pair the curry with warm, buttered naan for a touch of indulgence.
How do I prevent the curry from sticking while it simmers?
You should stir the mixture occasionally during the simmering process to prevent it from sticking to the pan.
Do I need to use oil for this recipe?
To keep it guilt-free, you can use cooking spray or a very small amount of oil as needed.
What provides the acidity in the sauce?
A splash of lemon juice added before simmering provides the necessary acidity.
Is this recipe considered budget-friendly?
Yes, the description notes that this recipe is a great option for those looking for a hearty meal that won't break the bank.
How should the vegetables be prepared?
The onion, green capsicum, and red capsicum should all be sliced into strips.
When should I add the spices and garlic?
Add the garam masala, crushed garlic, and chili flakes after the chicken has browned, along with the sliced vegetables.
Is this dish suitable for weight loss?
Yes, it is designed to be low in fat and calories, making it ideal for those watching their weight.
What temperature should I use to start the curry?
Start by heating a large non-stick frying pan or wok over medium heat.
Should the pan be covered while simmering?
No, the curry should be simmered uncovered to allow the sauce to reduce and thicken.
What is the total number of ingredients in this recipe?
There are 12 ingredients in total, including the seasonings and cooking spray.
Is this recipe categorized as Indian cuisine?
It is described as an 'indian-inspired' dish, specifically a chicken tikka curry style.
What should the heat be during the final simmering stage?
Once the mixture has reached a boil, reduce the heat to low for the long simmer.
Can I season the dish with salt and pepper?
Yes, salt and pepper should be added to taste when you stir in the canned tomatoes.
What are the common tags for this recipe?
The recipe is tagged with terms like low-fat, healthy cooking, easy dinner, and comfort food.