The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Chicken tikka masala with cucumber salad
It’s the nation’s favourite meal – made slimming-friendly! Chunks of chicken breast and spinach are simmered in a sublime sauce made with tangy tomatoes, red onion, garlic, ginger, coriander and a sprinkling of curry powder, and served with rice, Greek-style yogurt and a cooling salad topping.
SWK: Source of fibre
SWK: High protein
Plants 6
fake away
Serving size
Ingredients
- 2 skinless chicken breasts
- 2 garlic clove
- 1 onion
- 4cm fresh ginger
- 1 handful of fresh coriander
- 110g baby tomatoes
- 2 tbsp curry powder (Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 80g baby spinach
- 400g chopped tomatoes (Chopped tomatoes 65%, tomato juice, acidity regulator: citric acid.)
- 140g basmati rice
- 1 midi cucumber
- 1 tsp nigella seeds (Nigella Seeds)
- 60g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
Nutritional Information
Calories: 559
Protein: 48g
Carbs: 85g
Fat: 4.7g
Ingredients
- 1 onion
- 4 garlic clove
- 4cm fresh ginger
- 1 handful of fresh coriander
- 4 skinless chicken breasts
- 200g baby tomatoes
- 3 tbsp curry powder (Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 160g baby spinach
- 800g chopped tomatoes (Chopped tomatoes 65%, tomato juice, acidity regulator: citric acid.)
- 280g basmati rice
- 1 cucumber
- 2 tsp nigella seeds (Nigella Seeds)
- 120g fat-free Greek-style yogurt (Milk) (Skimmed Milk Concentrate, Skimmed Milk, Bacterial Starter Culture)
Nutritional Information
Calories: 540
Protein: 47g
Carbs: 81g
Fat: 4.4g
Chicken tikka masala with cucumber salad
It’s the nation’s favourite meal – made slimming-friendly! Chunks of chicken breast and spinach are simmered in a sublime sauce made with tangy tomatoes, red onion, garlic, ginger, coriander and a sprinkling of curry powder, and served with rice, Greek-style yogurt and a cooling salad topping.
Cook time:
40 mins
Cuisine:
Indian
Food group:
Poultry
Allergens: Milk
Cooking Instructions
Start prepping
- Peel and halve the onion. Thinly slice half, then roughly dice the rest. Peel and crush the garlic, and finely chop the ginger. Chop most of the coriander, setting aside a few sprigs.
- On a separate board, cut the chicken into bite-size chunks.
Make your masala
- Spritz a non-stick saucepan with cooking spray and put it over a medium-high heat. Fry the sliced onion for 8-10 mins.
- Add the garlic and ginger and cook for 2 mins. Tip in the baby tomatoes and half the chopped coriander and cook for 5 mins.
- Stir in the chicken, curry powder, spinach, chopped tomatoes and 75ml water (100ml for 4 portions). Lightly season and simmer for 8-10 mins, until the chicken is cooked through.
Boil the rice
- Meanwhile, cook the rice in boiling water for 10-12 mins, then drain.
Mix the cucumber salad
- Dice the cucumber into ½cm chunks, then tip into a small bowl with the diced onion, nigella seeds and remaining chopped coriander.
- Lightly season to taste with salt and mix everything together.
Add your finishing touches
- Serve the chicken tikka masala on the rice and top with the cucumber salad. Drizzle over the yogurt and scatter with the coriander sprigs.