We all love a curry night, but while there’s nothing wrong with the occasional takeaway, they can be high in salt and saturated fat. If you want to eat healthier, however, it’s incredibly simple to recreate your favourite dishes at home at a fraction of the price of a standard takeaway.

This delicious and nutritious chicken tandoori recipe from registered nutritional therapist Alex Allan is perfect for your Saturday night – it’s simple to make, high in protein and packed full of anti-inflammatory spices. Serve with a side of brown rice, and you’re hitting your fibre goals, too.

All that’s left to decide is whether to spoon it from a bowl or eat it directly from the pan. 

“It’s the end of the week and you fancy some spicy food. What better than this fabulous chicken tandoori recipe?” says Allen. “It’s easy to prepare and far healthier than a version you would get from the takeaway. Even better, the herbs and spices in this dish lend it anti-inflammatory properties. And for vegetarians, tofu would work perfectly, too.”

2 chicken breasts, skinned, boned, and cut into bite-sized chunks (or 1 pack firm tofu cut into bite-sized chunks)

100g natural yoghurt

Handful of flaked almonds

2 tsp lemon juice

2 garlic cloves, crushed

½ tsp grated fresh ginger

½ tsp ground cumin

½ tsp ground coriander

½ tsp ground turmeric

Pinch of cayenne pepper

Generous seasoning with salt and pepper

1. Place the chicken pieces (or tofu) in a shallow oven-proof dish.

2. Mix together the rest of the ingredients in a separate bowl. Carefully spread over the chicken (or tofu pieces), then cover the dish and pop it in the fridge to marinate for 60 to 90 minutes.

3. Bake the chicken (or tofu pieces) in the marinade at 200°C/400°F/gas mark 6 for 35 to 40 minutes until meat is cooked thoroughly. Do not turn.

4. Serve with brown basmati rice and steamed vegetables or a big green salad.

5. Enjoy!

Images: Getty