Chicken & turkey· GF · DF

Mild Chicken Tikka

Name: Mild Chicken Tikka
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Indian
Ingredients: 350g chicken breast fillets, 2cm pieces; 230g (just over ½ tin) chopped tomatoes; 200ml (½ tin) coconut milk; 150g onion; 190g potato, 1cm dice; 190g broccoli, small florets; 100g carrot, finely grated; 10g fresh coriander; 10ml rapeseed oil; 12g garlic; 12g ginger; 6g garam masala; 3g turmeric; 3g smoked paprika

Mild, creamy, kid-friendly tikka with hidden veg, potato and broccoli, no added sugar.

makes 16 blocks, about 27p each

Jump to recipe

BatchJoy

batchjoy.com/recipes/mild-chicken-tikka/

Illustration of a bowl of Mild Chicken Tikka

Time: 45 min10 min prep · 35 min cook
Makes: 16 blocks
Cost per blockPer block: 27p
Calories per blockCalories: 73 kcal
Spice: 1 of 5

You’ll need

Batch size

blocks

350gchicken breast fillets, 2cm pieces
230g (just over ½ tin)chopped tomatoes
200ml (½ tin)coconut milk
150gonion
190gpotato, 1cm dice
190gbroccoli, small florets
100gcarrot, finely grated
10gfresh coriander
10mlrapeseed oil

For the paste

12ggarlic
12gginger
6ggaram masala
3gturmeric
3gsmoked paprika

or 2–3 tbsp (about 45g) mild tikka curry paste

Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Basmati rice and a warm naan · Wrapped in a chapati with raita · With peas over couscous

Method

Step 1: Heat the oil in a large saucepan over a medium heat and soften the onion and carrot for 8 minutes. Add the garlic, ginger and spices and stir for 1 minute.
Step 2: Add the tomatoes, coconut milk and 100ml water. Simmer for 5 minutes, then blend smooth with a stick blender; this is what hides the veg.
Step 3: Add the chicken and potato. Cover and simmer for 15 minutes until the potato is just tender and the chicken is cooked through.
Step 4: Add the broccoli for 5 minutes, then stir in the chopped coriander. Taste and season.
Step 5: Cool and freeze in 70g blocks. Keep the pieces small so they portion evenly.

Hotter: fry 1–2 chopped green chillies with the garlic, or add ½ tsp hot chilli powder.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	73	6.4g	4.6g	3.2g	1.4g	0.04g
Per 3 blocks	219	19.2g	13.8g	9.6g	4.2g	0.12g

Cook’s notes

Thighs give a richer flavour for about 4p more a block.
For more protein, swap the coconut milk for 150g Greek yoghurt, stirred in off the heat so it does not split.
Leave it unsalted for young children and season adult portions at the table.

Serve it

Basmati rice and a warm naan · Wrapped in a chapati with raita · With peas over couscous.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 219 kcal and 19.2g protein before rice, bread or potatoes.

Mild Chicken Tikka questions

Can I make it vegetarian?

Swap the chicken for a drained tin of chickpeas, added with the potato. Simmer for the same 15 minutes, until the potato is tender.

How do I hide the broccoli too?

The broccoli goes in after blending, so it stays as small florets. To hide it, add it with the tomatoes in step 2 and blend it into the sauce with the other veg.

Can I use sweet potato instead of potato?

Sweet potato works in the same 1cm dice and cooks in about the same time. It makes the curry a little sweeter.