Charred Tandoori-Style Chicken Tikka Masala
The trick most lightened-up versions miss: we char the marinated chicken under a hot grill first, tandoori-style, so it picks up those smoky blackened edges before it ever meets the sauce. Then it finishes in a spiced tomato masala with peas, a spoon of dried fenugreek for that proper curry-house aroma, and yogurt instead of cream. 43g of protein, and it tastes like the real thing.
Method
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Tip the diced chicken into a bowl with the Greek yogurt, garam masala, turmeric, cumin, coriander, chilli powder, lemon juice, salt, and pepper. Mix to coat and marinate for at least 30 minutes.
💡 Tip: The yogurt's acidity tenderises the chicken and the spices bloom into it. A few hours is even better if you have time. -
Heat the grill to high. Spread the marinated chicken on a lined tray in a single layer and grill for 8 to 10 minutes, turning once, until the edges are charred and blackened in places.
💡 Tip: Get it right up under the element. You're chasing those smoky charred tips that mimic a tandoor. -
Meanwhile, soften the onion, garlic, and ginger in a large pan over medium heat for 4 to 5 minutes. Stir in the tomato paste and cook for a minute.
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Add the passata and the tablespoon of garam masala and simmer for 10 minutes until thickened. Crush in the kasuri methi, then add the charred chicken and the peas and simmer for 5 minutes.
💡 Tip: Rubbing the dried fenugreek between your fingers as it goes in wakes up that unmistakable curry-house smell. -
Take the pan off the heat. Stir a ladle of the hot sauce into the finishing yogurt to warm it, then fold it all back in. Season and serve.
💡 Tip: Tempering the yogurt first is what keeps it creamy and stops it splitting.
Notes
Charring the chicken under the grill is what sets this apart from a standard simmered tikka. You want dark, almost-burnt edges, that's flavour, not a mistake.
Kasuri methi (dried fenugreek leaves) is the secret curry-house note. Crush it between your fingers as it goes in to release the aroma. If you can't get it, the curry still works without.
Finish with Greek yogurt rather than cream, and temper it first (see the method) so it stays silky and never splits.
Peas add colour and fibre. This is a strong meal-prep curry and the flavour deepens overnight, keeping 4 days in the fridge.
Nutrition Information
| Calories | 300kcal |
| Total Fat | 5g |
| Total Carbohydrates | 19g |
| Protein | 43g |
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Frequently Asked Questions
Why grill the chicken instead of simmering it in the sauce?
Charring the chicken under a hot grill mimics a tandoor and gives you smoky, blackened edges you simply can't get from simmering. It's the single biggest flavour upgrade in this recipe and what makes it taste closer to a proper restaurant tikka.
What is kasuri methi and do I need it?
It's dried fenugreek leaves, the signature aroma behind most British curry-house dishes. It's worth seeking out in the world-foods aisle, but the curry still works without it if you can't find any.
Why finish with yogurt instead of cream?
Cream is mostly fat. Greek yogurt keeps the sauce rich and creamy while adding protein and cutting the fat right down. Just temper it so it doesn't curdle.
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