Chicken Tikka Masala with Cauliflower Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Dinner, Lunch, Main Course
Cuisine Indian
Servings 2
Calories 477.5 kcal


  • 300 g chicken thigh fillets cubed
  • 1/4 cup greek yoghurt
  • 3 cloves garlic minced
  • 1/2 tablespoon fresh ginger minced
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • 1 teaspoon lemon juice
  • salt & pepper to taste

Ingredients for Tikka Masala

  • 1 tablespoon butter
  • 1/2 brown onion diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger minced
  • 1/2 tablespoon ground paprika
  • 1 teaspoon ground turmeric
  • 1/2 tablespoon garam masala
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1 pinch cardamom pod
  • 3/4 cup tomato passata or puree
  • 3/4 cup water
  • 50 ml coconut cream

Ingredients for Serving

  • 250 g cauliflower rice Birds Eye
  • 1/4 cup fresh coriander finely chopped


  • Combine all marinade ingredients in a bowl, cover and allow to marinade for minimum 1 hour or overnight.
  • Melt butter in a fry pan over medium-high heat, add onion, garlic and ginger and sauté until onion is translucent.
  • Add the chicken to the fry pan and cook until lightly browned all over (doesn’t have to be cooked through). Reduce heat, add spices to the pan and cook for 1-2 minutes until fragrant.
  • Add the tomato passata and water, cover with a lid and simmer for 15 minutes until chicken is cooked through.
  • Add coconut cream, sugar and season with salt and pepper. Simmer for a further 5 minutes uncovered until sauce reduces.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.