Pea Chicken Tikka Masala

Serves 4

  • 4 chicken breasts, skinless and boneless
  • 2 tbsp low-fat natural yoghurt
  • 4 tbsp tandoori paste
  • 3 tbsp vegetable oil
  • 1 cinnamon stick
  • 6 cardamom pods
  • 1 large onion, peeled and finely chopped
  • 3cm piece of ginger, peeled and grated
  • 2 garlic cloves, peeled and crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp turmeric
  • ½ fresh red chilli, deseeded
  • 2 x 400g cans chopped tomatoes
  • 1 tbsp tomato puree
  • 150ml chicken stock
  • 2 tsp garam masala
  • ½ lemon, juice
  • 250g frozen peas
  • Sea salt and black pepper
  • Handful chopped coriander, to garnish
  • 4tbsp low-fat natural yoghurt, to serve


Cut the chicken into chunks and mix with the yoghurt and tandoori paste, leave to marinate for a couple of hours, stirring occasionally.

Heat the oil in a deep pan, when hot, add the cinnamon, cardamom and onion, fry gently for 5 minutes until the onions are soft and beginning to turn brown, add the ginger, garlic, cumin, coriander, chilli and turmeric and cook for 1 minute.

Once the spices have cooked, add the chicken with marinade, fry for 4 minutes then add the chopped tomatoes, tomato puree, chicken stock, garam masala, lemon juice and peas. Stir well and season with sea salt and black pepper. Simmer on a low heat for about 10 minutes or until the chicken is cooked.

Serve with rice or naan bread and garnish with freshly chopped coriander and a dollop of natural yoghurt.