Turkey tikka masala

  • 5 mins to prepare. 50 mins to cook.
  • Serves 4
Tantalising flavours make this healthy tikka masala a winner on all levels.

Ingredients

  • 200g minced turkey
  • 1 onion, chopped
  • 1 clove of garlic, minced
  • 175g wild or brown rice, uncooked weight
  • 1 tsp cumin
  • ½ tsp turmeric powder
  • ½ tsp cayenne pepper
  • 1 tsp garam masala powder
  • 1 large tin of diced tomatoes with juice
  • 1 large tin of whole peeled tomatoes, crushed
  • 1 large tin of chickpeas (garbanzo beans), drained and rinsed
  • 1 stick of cinnamon (approximately 3 inch pieces)
  • 5 cardamom pods
  • 1 cup of water
  • 125g natural yoghurt

Each serving contains

  • Calories 400 20%
  • Sugar 9g 10%
  • Fat 7.6g 11%
  • Saturates 1.6g 6%
  • Salt 1.1g 18%

of your guideline daily amount

Method

Sauté onions and garlic in a large pot with a little cooking spray until softened/translucent.

Add turkey and stir it all together.

Add the spices; cumin, turmeric, cayenne, garam masala.

Once well incorporate and fragrant, add tomatoes, chickpeas, water, cinnamon sticks, cardamom pods, and rice.

Mix everything up well and bring to a boil.

Cover, reduce heat to low, and simmer for approximately 45 minutes.

Remove cinnamon stick and cardamom pods.

Stir in yoghurt.

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