Ingredients

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500g chicken breast, cut into bite-sized pieces

1 large onion, finely chopped

3 cloves garlic, minced

1 tbsp fresh ginger, grated

1 red bell pepper, diced

400g can chopped tomatoes

150g fat-free natural yogurt

2 tbsp tomato purée

1-2 tbsp Tikka Masala spice mix (adjust based on your spice preference)

1 tsp cumin seeds

1 tsp paprika

1 tsp turmeric

1 chicken stock cube, dissolved in 200ml hot water

Fresh cilantro, chopped (for garnish)

Salt (to taste)

Low-calorie cooking spray

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Instructions

1. Prepare the marinade: In a bowl, mix the yogurt, Tikka Masala spice mix, garlic, ginger, and a pinch of salt. Add the chicken pieces and coat well. Let it marinate for at least 1 hour, preferably overnight in the refrigerator.

2. Cook the onion and spices: Spray a large pan with low-calorie cooking spray. Add cumin seeds and cook until they start to pop. Add onions and cook until they are soft and golden. Add paprika and turmeric, and stir well.

3. Cook the chicken: Add the marinated chicken to the pan and cook over medium heat until the chicken is browned.

4. Add tomatoes and pepper: Add the chopped tomatoes, tomato purée, and red bell pepper. Stir well and bring to a simmer.

5. Simmer: Add the dissolved stock cube and simmer for about 20 minutes or until the chicken is cooked through and the sauce has thickened.

6. Finish with yogurt: Turn off the heat and stir in the fat-free natural yogurt. Be sure to do this off the heat to prevent the yogurt from curdling.

7. Garnish and serve: Garnish with chopped cilantro and serve hot with basmati rice or Slimming World-friendly sides such as cauliflower rice for a lower carb option.