Tikka Masala

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  • Protein; Chicken breast, tofu, or paneer – as per your protein portion from your plan
  • 1 onion
  • 1t crushed garlic
  • 1t crushed ginger
  • 1t turmeric
  • 1t cumin seeds
  • 1t ground coriander
  • 2t garam masala
  • Chilli powder to taste
  • 1/2 can crushed tomatoes
  • Cream – as per your fat portion from your plan (same as nuts/seeds/pesto)


Heat non-stick pan and spray with cooking oil. Fry cumin seeds, onion, ginger and garlic until onion soften.

Add turmeric, coriander, chilli powder, and 1/2 the garam masala. Stir until fragrance from spices gets released. Add protein and toss to combine. Cook for 5-7mins.

Once the protein is sealed add the canned tomatoes and bring to boil. Once boiling reduce heat to a simmer and cook for 20-30mins (or until protein is cooked through).

Add the remaining garam masala and season with salt. Turn off and remove from the heat and then pour in the cream. Mix together and garnish with fresh coriander.

Serve with rice or wraps – as per the carb portion from your plan