From 100 Weeknight Currys:
It might not be exactly what you are looking for but its a good place
to start. You could cut back on the sugar, but don't leave it out
entirely.
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Chicken Tikka Masala
To make this recipe, you first have to make Tandoori-style Chicken and
then enfold it in a traditional curry sauce. In restaurants, it all
tends to look rather red because of the food colouring. Here is my
healthier version. When making the Tandoori-style chicken remember to
save the marinade and the cooking juices, as you will need them here.
Serves 4
5 tablespoons olive oil
5 cardamom pods
5cm (2in) stick cinnamon
2 onions, finely chopped
2 teaspoons finely grated fresh ginger
2 teaspoons crushed garlic
1 teaspoon each ground cumin and ground coriander
1 tablespoon paprika
4 tablespoons reserved Tandoori-style Chicken marinade
1 large tomato, very finely chopped
1 teaspoon garam masala
1 quantity of Tandoori-style Chicken
Step one Put the oil into a large, wide pan and set it over a
and cinnamon stick. Stir once, then add the onions. Stir until they
begin to turn brown at the edges. Add the ginger and garlic and cook,
stirring, for 1 minute. Add the cumin, coriander, turmeric, cayenne
and paprika and stir for 30 seconds.
Step two Add the tandoori chicken marinade, a tablespoon at a time,
and stir it in so that it is absorbed by the spices.
stirring continuously, for a minute. Pour in the water and bring to a
simmer. Cover, turn the heat to low and simmer gently for 10 minutes.
Step four Add the cooked chicken and the juices from the baking tray.
Raise the heat to high and fold the chicken into the sauce. The sauce
should thicken and cling to the chicken pieces. Remove the cinnamon
stick before serving.
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