Name: Chicken tikka masala
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 4 servings
Ingredients: 160g fat-free natural yogurt; Seeds from 6 cardamom pods, crushed; Juice of 1 lime, plus wedges to serve; 6 garlic cloves, crushed; 6cm piece fresh root ginger, peeled and grated; 4 tbsp tikka curry powder*; 8 large skinless and boneless chicken thighs, visible fat removed, cut into large chunks (see tip); Low-calorie cooking spray; 1 large onion, finely chopped; 500g passata; 4 tbsp chopped fresh coriander, plus extra to serve; *Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

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This recipe will take you 1 hour plus 3 hours marinating

Serves 4

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