Tom Kerridge healthy chicken tikka masala recipe on This Morning

Tom Kerridge served up a tasty and healthy chicken tikka masala curry on This Morning.

The meal comes in at just 350 calories per portion.

The ingredients are: 1 large skinless chicken crown (1kg) and sea salt and freshly ground black pepper.

For the marinade: Juice of ½ lemon, 5cm piece of ginger, grated, 4 large garlic cloves, grated, 2 tbsp medium Madras curry powder, 2 heaped tsp smoked paprika, Large pinch of salt and 100g Greek yoghurt (0% fat).

For the curry sauce: 1 tbsp sunflower oil, 2 large onions, finely chopped, 2 large garlic cloves, grated, 2.5cm piece of ginger, finely grated, 1 tsp ground turmeric, 2 tsp paprika, 2 tsp ground coriander, 1 tbsp tomato puree, 400g tin chopped tomatoes, 300ml water, 1 large red pepper, cored, deseeded and chopped, 1 large green pepper, cored, deseeded and chopped, 150g natural yoghurt (0% fat) and 2 tbsp finely chopped coriander.

For the katchumber salad: 1 small red onion, finely diced, 2 large tomatoes, diced, 1/3 cucumber (150g) diced, Juice of half a lime and 1 tsp chaat masala.

To serve: Coriander leaves, roughly torn and 320g basmati rice, cooked with salt and a pinch of saffron strands (optional).

See Tom’s recipes in his book titled: Lose Weight for Good: Full-flavour cooking for a low-calorie diet, available from Amazon now.