Low Fat Tikka Masala Chicken
Satisfy your craving for bold Indian flavors with this Low Fat Tikka Masala Chicken recipe, a healthier twist on a beloved classic. This dish features tender, marinated chicken breast cooked in a luscious, creamy tomato-based sauce, infused with aromatic spices like garam masala, cumin, and turmeric. Made with non-fat Greek yogurt and evaporated milk, it delivers all the richness without the guilt. Perfect for a weeknight dinner, this easy recipe is ready in just under an hour and pairs beautifully with fluffy brown rice or your favorite side. It's an excellent choice for those looking to enjoy a high-protein, low-fat meal filled with vibrant flavors. Garnish with fresh cilantro for a finishing touch that will delight your taste buds!
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 120 grams Non-fat plain Greek yogurt
- 1 tablespoon Lemon juice
- 1 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 240 milliliters Tomato puree
- 180 milliliters Non-fat evaporated milk
- 1.5 teaspoons Garam masala
- 1 teaspoon Ground coriander
- 0.25 teaspoon Cayenne pepper (optional)
- 2 tablespoons Fresh cilantro, chopped
- 2 cups Cooked brown rice (optional, for serving)
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
In a bowl, mix the Greek yogurt, lemon juice, ginger, garlic, ground cumin, paprika, turmeric, and 0.5 teaspoon of salt to make the marinade.
Add the chicken pieces to the marinade and mix until fully coated. Cover and let marinate in the refrigerator for at least 30 minutes, preferably up to 2 hours.
Heat the olive oil in a large nonstick skillet over medium heat.
Add the diced onion and sauté for 5-7 minutes until softened and lightly golden.
Stir in the tomato puree, garam masala, ground coriander, and remaining salt (0.5 teaspoon). Cook for 2-3 minutes to allow the spices to bloom.
Slowly stir in the non-fat evaporated milk and bring the mixture to a gentle simmer. Reduce heat to low and let it cook for 5 minutes, stirring occasionally.
While the sauce is simmering, remove the chicken from the marinade and cook the pieces in a separate nonstick skillet over medium heat for 5-7 minutes, flipping to brown on all sides. (Alternatively, you can bake the chicken at 200°C/400°F for 15 minutes.)
Transfer the cooked chicken to the tikka masala sauce. Stir to coat the chicken in the sauce and allow it to simmer together for another 5 minutes.
Adjust seasoning as necessary and add the optional cayenne pepper for extra heat.
Garnish with fresh cilantro and serve hot with cooked brown rice or your preferred side.
Nutrition Facts
Calories |
1724 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 434 mg | 145% | |
| Sodium | 2976 mg | 129% | |
| Total Carbohydrate | 150.1 g | 55% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 35.2 g | ||
| Protein | 193.0 g | 386% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 625 mg | 48% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 3332 mg | 71% | |
*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.
