Low Fat Chicken Tikka Masala
Dive into the rich and aromatic flavors of this **Low Fat Chicken Tikka Masala**, a lighter twist on the beloved Indian classic. Tender bites of marinated chicken breast are infused with a fragrant blend of spices like garam masala, cumin, and coriander, then simmered in a luscious, guilt-free sauce made with tangy tomatoes and light coconut milk. With just a touch of olive oil and low-fat yogurt, this healthier version delivers all the comforting warmth of traditional chicken tikka masala without excessive calories. Perfect for weeknight dinners or special occasions, this dish is ready in under an hour and pairs beautifully with fluffy basmati rice or warm naan bread. Garnished with fresh cilantro, it’s a wholesome, satisfying meal that doesn’t compromise on flavor.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 120 milliliters plain low-fat yogurt
- 2 tablespoons lemon juice
- 1 tablespoon ginger paste
- 1 tablespoon garlic paste
- 1 teaspoon garam masala
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 400 grams canned chopped tomatoes
- 200 milliliters coconut milk (light)
- 2 tablespoons fresh cilantro, chopped
Instructions
Cut the chicken breast into bite-sized pieces and place them in a bowl.
In a separate bowl, mix together the yogurt, lemon juice, ginger paste, garlic paste, garam masala, ground cumin, ground coriander, turmeric powder, red chili powder, and salt.
Add the chicken pieces to the yogurt marinade, ensuring they are well-coated. Cover the bowl and let it marinate in the refrigerator for at least 1 hour, or overnight for best results.
Heat the olive oil in a large pan over medium heat. Add the chopped onion and sauté until golden brown.
Add the marinated chicken pieces to the pan and cook for 5-7 minutes, or until the chicken is browned on all sides.
Stir in the canned tomatoes along with their juice. Cook for another 5 minutes until the mixture thickens slightly.
Pour in the light coconut milk and bring the mixture to a gentle simmer. Let it cook for 10-15 minutes, or until the chicken is cooked through and the sauce has thickened to your desired consistency.
Adjust seasoning with additional salt if needed.
Garnish with freshly chopped cilantro before serving. Enjoy your low-fat chicken tikka masala with steamed rice or naan.
Nutrition Facts
Calories |
1371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.6 g | 58% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 432 mg | 144% | |
| Sodium | 4280 mg | 186% | |
| Total Carbohydrate | 65.7 g | 24% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 28.1 g | ||
| Protein | 171.8 g | 344% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 488 mg | 38% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 3019 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
