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Chicken Tikka Masala

by Tom
Preparation 15 mins
Cooking 60 mins
Serves 2

Straight forward (and healthy!) Tikka Masala with the colour and taste you expect!


  • 2 chicken breasts, cut into large bitesize chunks
  • 3 tbsp 0%-fat natural yogurt
  • 2 tbsp tikka spice blend
  • 2 tsp cayenne pepper
  • Half an onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 5g of ginger, finely chopped
  • 2 tbsp rapeseed oil (vegetable oil will be fine)
  • 2tbsp tomato puree
  • 200g chopped tomatoes
  • 150ml cold water
  • 200g spinach


Tip: cooking is much more enjoyable if you prepare all the ingredients first.

1. In a bowl, mix together 1 tbsp of the tikka spice blend, 1 tsp of the cayenne pepper, and 2 tbsp of the yogurt. Then add the chunks of chicken and mix together so that the chicken is well covered by the spiced yogurt marinade. Put to one side.

2. Add a couple splashes of oil to a large frying pan (suitable for a curry) and bring to a low-medium heat. Add the onion, garlic, and ginger, and cook for 10 minutes or until the onions starts to crisp at the edges. Transfer into a bowl and put to the side.

3. Bring the frying pan up to a medium-high heat, and add the marinaded chicken breast chunks. Fry for 5 minutes or so until the chicken has browned. Add the remaining tbsp of tikka spice blend, and tsp of cayenne pepper and fry for another minute.

4. Add the onion mixture back to the pan, followed by the tomato purée, chopped tomatoes and the water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15-20 minutes, or until the sauce has reduced to a consistency you think a curry ought to be.

5. Stir in the spinach and cook for a further 10 minutes, stirring occasionally.

6. Finally, add the remaining tbsp of yogurt and serve with a portion of basmati rice.