Low Fat Tikka Masala
Indulge in the vibrant flavors of this Low Fat Tikka Masala, a lighter take on the classic Indian-inspired dish that's as satisfying as it is guilt-free! Made with tender marinated chicken breast, aromatic spices like garam masala, turmeric, and cumin, and a creamy tomato-based sauce enriched with low-fat coconut milk, this recipe is perfect for anyone seeking healthier comfort food without sacrificing taste. The yogurt marinade ensures succulent chicken, while the simmering sauce provides a rich, layered flavor that pairs beautifully with fluffy basmati rice. Ready in under an hour and simple to prepare, this dish makes an ideal weeknight dinner or meal prep favorite. Garnish with fresh cilantro for an extra burst of freshness—this heartwarming, low-fat version of tikka masala is sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 500 g Boneless, skinless chicken breast
- 120 ml Non-fat plain yogurt
- 4 pieces Garlic cloves, minced
- 1 tbsp Fresh ginger, grated
- 2 tbsp Lemon juice
- 2 tsp Garam masala
- 1 tsp Ground turmeric
- 1 tsp Ground coriander
- 1 tsp Ground cumin
- 1 tsp Paprika
- 1 tsp Salt
- 0.5 tsp Ground black pepper
- 400 g Canned diced tomatoes (no salt added)
- 200 ml Low-fat coconut milk
- 1 tsp Vegetable oil (for cooking)
- 2 tbsp Chopped fresh cilantro (optional, for garnish)
- 300 g Cooked basmati rice
Instructions
In a medium bowl, combine the non-fat yogurt, 2 minced garlic cloves, grated ginger, lemon juice, 1 tsp garam masala, 0.5 tsp turmeric, and a pinch of salt. Mix well.
Cut the chicken breast into bite-sized pieces and add them to the yogurt marinade. Cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.
Heat 1 tsp of vegetable oil in a large skillet or non-stick pan over medium heat. Add the remaining 2 minced garlic cloves and cook for 30 seconds until fragrant.
Add the canned diced tomatoes, remaining garam masala, turmeric, ground coriander, ground cumin, paprika, salt, and pepper. Stir well and cook the mixture for 5 minutes, allowing the flavors to blend.
Stir in the low-fat coconut milk and bring the sauce to a gentle simmer. Let it cook for 10 minutes, stirring occasionally.
While the sauce is simmering, remove the chicken from the marinade. Optionally, shake off excess marinade for cleaner browning.
In a separate non-stick pan, lightly spray or heat over medium heat. Add the chicken and cook on each side for 3-4 minutes until lightly browned (it doesn’t need to be fully cooked yet).
Transfer the browned chicken pieces into the simmering sauce and cook for 10-12 minutes or until the chicken is fully cooked and tender.
Taste and adjust the seasoning, adding a pinch more salt or spices as desired.
Serve the low-fat tikka masala hot over basmati rice, garnished with fresh cilantro, if desired.
Nutrition Facts
Calories |
1528 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 428 mg | 142% | |
| Sodium | 2890 mg | 126% | |
| Total Carbohydrate | 128.8 g | 47% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 21.9 g | ||
| Protein | 176.6 g | 353% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 517 mg | 40% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 2765 mg | 59% | |
*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.
