Slimming World Syn-Free Chicken tikka masala - FREE

Juice of 1 lime
150g fat-free natural yogurt
5 level tbsp tikka curry powder (Spice blends are Free so long as they’re made from herbs and spices only and don’t include any Synned ingredients like sugar, flour or oil. Check the label to be sure and count the Syns as necessary.)
4 skinless and boneless chicken breasts, cut into bite-sized pieces
Low-calorie cooking spray
1 onion, grated
4 garlic cloves, crushed
2cm piece of root ginger, peeled and grated
1 red chilli, deseeded and chopped
1 tsp ground cinnamon
1 tsp ground cumin
6 tbsp tomato purée
5 tbsp fat-free natural fromage frais
Small handful of fresh coriander, roughly chopped, to serve

In a large dish, mix together the lime juice, yogurt and 3 tablespoons of the tikka curry powder. Season lightly, then add the chicken and toss to coat well. Marinate in the fridge for 4 hours, or overnight if time permits.
When you’re ready to cook, preheat your grill to medium.
Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, garlic, ginger, chilli, cinnamon, cumin and remaining tikka curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml water. Bring to the boil, reduce the heat to low and simmer for 12-15 minutes, stirring often.
Meanwhile, thread the chicken pieces onto metal skewers, spray with low-calorie cooking spray and grill for 12-15 minutes, or until cooked through, turning occasionally. Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and scatter over the coriander. Serve hot with your favourite rice.

Our flexible healthy eating plan, Food Optimising, makes losing weight easy and enjoyable. There’s no calorie counting and no tiny portions — just healthy everyday foods you’ll find at the supermarket and hundreds of recipes and ideas for filling, family-friendly meals. You can find recipe inspiration here: https://www.slimmingworld.co.uk/recipes