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Fakeaway recipe

Slimming World Chicken Tikka Masala

By Jenny Updated

Fakeaway Prep: 15 mins Cook: 40 mins Serves 4
Chicken tikka masala is consistently the UK's most popular curry, and this Slimming World version proves you do not need a takeaway to get the real thing. The marinade step is what makes the difference — even 30 minutes in spiced yogurt tenderises the chicken and develops a depth of flavour you simply cannot get by just adding chicken to a sauce. The masala sauce itself is a rich, slightly sweet tomato and yogurt base seasoned with tikka spices. At just 1.5 syns per serving (from the tomato puree and a minimal amount of oil used to char the chicken), this is a fakeaway that comfortably fits a Friday night treat into your plan without blowing your syn budget.

Ingredients

Serves 4

  • 4 large, cut into large chunks chicken breasts
  • 150ml fat-free natural yogurt (for marinade)
  • 2 tbsp tikka masala spice paste (Most paste brands are 0.5–1 syn per tbsp — check your specific brand)
  • 1 large, finely diced onion
  • 3, crushed garlic cloves
  • 1 tbsp ginger paste
  • 400ml passata
  • 1 tbsp tomato puree (0.5 syn per tbsp)
  • 200ml fat-free natural yogurt (for sauce)
  • 1 tsp garam masala
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • to taste salt
  • 10 sprays Frylight cooking spray
  • small bunch, to serve fresh coriander

Method

  1. 1

    Mix the 150ml fat-free yogurt with 1 tbsp of the tikka spice paste in a large bowl. Add the chicken pieces, toss well to coat, and leave to marinate for at least 30 minutes (or overnight in the fridge for best results).

  2. 2

    Spray a grill pan or large frying pan with Frylight and heat until very hot. Cook the marinated chicken in batches over high heat for 3–4 minutes per side until charred at the edges and cooked through. Set aside.

  3. 3

    In the same pan (or a clean saucepan), spray with Frylight and cook the onion over medium heat for 7–8 minutes until deeply softened and beginning to brown.

  4. 4

    Add the crushed garlic and ginger paste. Stir for 1 minute.

  5. 5

    Add the remaining 1 tbsp tikka paste, garam masala, cumin, ground coriander, and smoked paprika. Stir for 1 minute to toast the spices.

  6. 6

    Add the passata and tomato puree, stir well, and simmer for 10 minutes until the sauce has thickened and darkened slightly.

  7. 7

    Add the cooked chicken pieces to the sauce and simmer for a further 5 minutes.

  8. 8

    Remove from heat and stir in the 200ml fat-free yogurt. Season with salt, scatter with fresh coriander, and serve with boiled basmati rice.

Tips & swaps

Marinating overnight makes a very significant difference to the flavour and tenderness — if you can plan ahead, do it. The char on the chicken from step two is important for flavour; if you skip the grill step and just poach the chicken in the sauce, the tikka flavour is noticeably less developed. Leftover masala is excellent the next day — the flavours deepen considerably overnight.

FAQs

How many syns is this chicken tikka masala?

This recipe works out at approximately 1.5 syns per serving for four people. The syns come from the tomato puree at 0.5 syns per tablespoon and a small amount from the tikka spice paste, depending on the brand. Most supermarket tikka paste brands are around 0.5–1 syn per tablespoon. Always check the specific brand you use for the most accurate value. The rest of the ingredients — chicken, yogurt, passata, onion, spices, and Frylight — are all free.

Can I make a completely syn-free version?

Yes — if you replace the tikka paste with individual dried spices (cumin, coriander, garam masala, smoked paprika, chilli powder, and turmeric all at around 1–2 teaspoons each), you can make the sauce entirely syn-free. You would also need to omit the tomato puree or accept the 0.5 syn per tablespoon it costs. The result is very slightly less convenient but just as flavourful — dried spices are free and add excellent depth when bloomed in the hot pan with the onions.

What is the difference between chicken tikka masala and chicken curry on Slimming World?

The main difference is the spice profile and sauce base. Tikka masala uses a signature blend of tikka spices with a tomato and cream base (replaced here with fat-free yogurt) to create a sweeter, milder, slightly orange-coloured sauce. A standard chicken curry uses a broader curry powder blend and is typically less sweet. On Slimming World, both can be made syn-free or near syn-free using fat-free yogurt instead of cream or coconut milk — the key swap that makes either recipe work on the plan.

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