Free on EE Chicken Tikka Masala, bhajis & raita

Jun 30th '14 08:49 AM
We had this on Saturday as a bit of a treat as it's quite a big meal and we weigh in on a Saturday morning. The only syns I used was 2 for a tbsp of Mango Chutney. Served it with plain boiled basmati rice.

Chicken Tikka Masala

Serves: 4
Prep. time:
Cook time: Ready in 1 hour plus marinating
Total time: 30-60 Minutes
Syns per serving:
Green: 8 Original: FREE Extra Easy: FREE


4 x 140g skinless chicken breasts, cut into chunks
Juice of 1 lime
140g fat free natural yogurt
1-2 drops of red food colouring (optional)
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie cooking spray
1 onion, peeled and grated
4 garlic cloves, peeled and crushed
2.5cm piece root ginger, grated
1 red chilli, deseeded and chopped
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
5 tbsp fat free natural fromage frais


Place the chicken in a bowl. Mix the lime juice with the yogurt, food colouring, if using, and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat the chicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits).
Heat a frying pan sprayed with low calorie cooking spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often.
Meanwhile, thread the chicken onto eight metal skewers, spray with low calorie cooking spray and grill under a medium heat for 12-15 minutes, turning once or twice, until cooked through. Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and keep warm.

Bombay bhajis and cucumber raita

Suitable for vegetarians
Serves: 4
Prep. time:
Cook time:
Total time: 30-60 Minutes
Syns per serving:
Green: FREE Original: 5 Extra Easy: FREE


Low calorie cooking spray
1 medium onion, chopped
175g potato, cooked & chopped
225g canned chickpeas, drained
1 egg beaten
½ tsp baking powder
2 tsp dried Bombay mixed spice
1 tsp dried mixed herbs
Salt & ground black pepper


½ cucumber, grated
115g fat-free natural yogurt or fat free natural fromage frais
4 spring onions, chopped (I used one finely chopped green chilli instead)


To make the raita place the cucumber in a colander, sprinkle with salt and leave for 30 minutes. Dry well and transfer into a bowl. Stir in the yogurt and spring onions and chill until ready to serve.
To make the bhajis spray a non-stick frying pan with low calorie cooking spray and cook the onion for approximately 5 minutes until tender. Transfer to a bowl, add the potato and chick peas and mash together. Stir in the remaining ingredients and form into small balls.
Arrange the bhajis on a baking tray that has been sprayed with low calorie cooking spray. Bake in a preheated oven at 220°C/200°C Fan/Gas Mark 7 for approximately 15 minutes until golden. Serve immediately with the cucumber raita.

Jul 2nd '14 12:12 PM
wow! like in a fancy restaurant!;-)
Jul 2nd '14 12:37 PM
That looks great, Marie!
Jul 14th '15 14:11 PM
That looks delicious! How did you make the bhajis?
Jul 14th '15 16:25 PM
Ernie - It tells you in the last few lines above the picture how to make them. The ingredients are just above that

I might have to give them a go myself! They look lovely!
Jul 14th '15 16:28 PM
So it does Sarah! I am as blind as a bat (that's excuse) and I could see the recipe for the raita and the curry but not the bhajis. They do look lovely though!
Jul 14th '15 16:29 PM
I overlooked it too... I do most things! I even wear glasses (and they're from Specsavers so I've no excuse! )
Jul 26th '15 06:18 AM
Going to try the bhajis tonight with our curry :-)
Jul 26th '15 08:14 AM
That looks delicious. Love curry but it's normally so high in SYNs. definitely be trying this out.