Chicken tikka curry with cauliflower rice

Give your curry a lighter feel.

  • 25 mins preparation
  • 30 mins cooking
  • Serves 4
  • Print
Put a healthy twist on this classic Indian curry by using a Greek yoghurt base, and low-carb cauliflower 'rice'.


Chicken tikka curry
  • 1 tablespoon peanut oil
  • 800 gram chicken tenderloins, chopped coarsely (see tips)
  • 1 medium brown onion (150g), cut into wedges
  • 1 large red capsicum (bell pepper) (350g), chopped coarsely
  • 1/3 cup (100g) tikka curry paste
  • 1/2 cup (125ml) salt-reduced chicken stock
  • 1/2 cup (125ml) water
  • 250 gram cherry tomatoes, halved
  • 3/4 cup (200g) greek-style yoghurt
  • 1/2 cup (140g) greek-style yoghurt, extra
  • 1/3 cup loosely packed fresh mint sprigs
Cauliflower rice
  • 1 small cauliflower (1kg), stems finely chopped, florets coarsely chopped
Cucumber salad
  • 1 lebanese cucumber (130g)
  • 1/2 cup loosely packed fresh mint leaves


Chicken tikka curry with cauliflower rice
  • 1
    Heat oil in a large deep frying pan over medium-high heat; cook chicken, in batches, for 2 minutes or until browned all over. Remove from pan.
  • 2
    Add onion and capsicum to same pan, reduce heat to medium; cook, stirring, for 5 minutes or until onion softens. Add curry paste to pan; cook, stirring, for 2 minutes or until fragrant.
  • 3
    Return chicken to pan with stock, the water and tomato; bring to the boil. Reduce heat; simmer, uncovered, for 3 minutes or until chicken is cooked through. Remove from heat; stir in yoghurt.
  • 4
    Make cauliflower rice: Process cauliflower until finely chopped and resembles rice. Place cauliflower in a large frying pan over medium heat; cook, stirring occasionally, for 10 minutes or until just tender. Season to taste.
  • 5
    Make cucumber salad: Using a vegetable peeler, slice cucumber lengthways into long, thin ribbons. Combine cucumber and mint in a medium bowl.
  • 6
    Top chicken with extra yoghurt and mint sprigs. Serve with cauliflower rice and cucumber salad.


Chicken tenderloins may also be sold as chicken tenders. You can use coarsely chopped chicken breast fillet, but be careful not to overcook it. Simmer the curry in step 2, until chicken is just cooked through.

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