rov Chicken Tikka Curry

Chicken Tikka Curry

A rich, creamy curry built on a spiced yogurt marinade and a deeply developed tomato base, finished with warming spices and a smooth, tangy depth.

On a Sunday you can take your time with the marinade and let the flavours fully develop, but it also works well as a quicker midweek version without losing its depth or comfort.

Served with basmati rice, and optionally homemade naan made from just Greek yoghurt and flour for a simple, soft bread perfect for scooping up the sauce.

Servings

4 servings

Quick Stats

⏱ 45–60 mins • 💪 High Protein • 🍽 Base: 4 servings

Ingredients

600g chicken thighs
150g Greek yogurt
2 tbsp garam masala
1 tbsp ground cumin
1 tbsp paprika
4 garlic cloves
1 tbsp ginger
1 onion
400g canned tomatoes
100ml cream or coconut cream
20g butter
1 tbsp lemon juice

Method

Marinate the chicken (flavour foundation):
Mix chicken thighs with Greek yogurt, garlic, ginger, spices, and lemon juice. Coat well and let marinate for at least 30 minutes (overnight gives best results). This step tenderises the chicken and builds deep flavour from within.
Sear the chicken:
Heat a pan over medium-high heat and brown the chicken lightly. You don’t need to fully cook it here — just develop surface flavour and colour. Remove and set aside.
Build the curry base:
In the same pan, cook onion slowly until soft and slightly golden. This creates sweetness that balances the spices.
Bloom the spices:
Add garlic, ginger, and dry spices. Cook for 1–2 minutes until fragrant — this step activates the spices and removes raw flavour.
Create the tomato base:
Add canned tomatoes and simmer gently. Optionally blend for a smoother, restaurant-style sauce texture.
Simmer the chicken:
Return chicken to the pan and simmer until fully cooked and tender. The sauce should thicken and coat the chicken evenly.
Finish for richness:
Add cream (or coconut cream), butter, and lemon juice. Stir through and adjust seasoning — balance should be creamy, tangy, and spiced.

Key Nutrients & Benefits

High protein from chicken supports muscle repair, yogurt provides gut-friendly probiotics, while turmeric, ginger, and garlic offer anti-inflammatory and immune-supporting properties.

Macros (approx per serve)

Calories: 500–700 kcal
Protein: 35–45g (high, supports recovery)
Carbs: 10–25g (low unless served with rice)
Fats: 25–40g (cream, butter, chicken fat)

Smart Swaps & Variations

Coconut cream instead of dairy — dairy-free version with slightly sweeter flavour.
Chicken breast instead of thighs — leaner but slightly less juicy.
Add spinach — boosts fibre, iron, and volume without changing flavour.
Extra chilli — increases heat and depth for spice lovers.
Serve with cauliflower rice — low-carb alternative to regular rice.