Low Sodium Chicken Tikka Masala
Discover the irresistible flavors of **Low Sodium Chicken Tikka Masala**, a heart-smart twist on the beloved Indian classic! This recipe features tender, marinated chicken bathed in a rich, aromatic sauce made with unsalted tomato paste, creamy low-sodium chicken broth, and a delightful blend of traditional spices like garam masala, turmeric, and paprika. Perfect for those watching their sodium intake, this dish strikes the ideal balance of bold flavor with reduced salt. Prepare to be amazed by the easy yet rewarding cooking techniques, including marinating for depth of flavor and gently simmering for a lusciously creamy finish. Garnished with fresh cilantro and served alongside basmati rice or naan, this dish is comforting, satisfying, and a healthier spin on your favorite restaurant favorite. Keywords: low sodium chicken tikka masala, healthy Indian recipes, easy chicken recipes, sodium-conscious meals.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup plain low-fat yogurt
- 2 tablespoons lemon juice
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon ground turmeric
- 2 teaspoons garam masala
- 2 teaspoons ground paprika
- 4 cloves minced garlic
- 1 tablespoon minced fresh ginger
- 1 tablespoon olive oil
- 2 tablespoons unsalted tomato paste
- 1 cup unsalted tomato puree
- 1 cup low-sodium chicken broth
- 0.5 cup heavy cream
- 0.25 cup fresh cilantro
- 2 tablespoons unsalted butter
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
In a large bowl, combine yogurt, lemon juice, ground cumin, coriander, turmeric, garam masala, and paprika. Mix well to form the marinade.
Add the chicken pieces to the marinade and coat thoroughly. Cover and refrigerate for at least 1 hour, or overnight if possible, for better flavor.
When ready to cook, heat olive oil in a large skillet over medium-high heat. Add minced garlic and ginger, sauté until fragrant.
Stir in the unsalted tomato paste and cook for a few minutes until it darkens slightly.
Add the marinated chicken pieces to the pan, discarding any excess marinade. Sear the chicken on each side until lightly browned but not cooked through.
Pour in the unsalted tomato puree and low-sodium chicken broth, stirring to combine well. Bring to a simmer.
Reduce heat to medium-low and cover, simmering for about 20 minutes, or until the chicken is cooked through and tender.
Stir in the heavy cream and unsalted butter until the sauce is creamy and smooth. Adjust spices as needed.
Garnish with freshly chopped cilantro before serving.
Serve with steamed basmati rice or naan for a complete meal.
Nutrition Facts
Calories |
1866 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.7 g | 132% | |
| Saturated Fat | 47.6 g | 238% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 582 mg | 194% | |
| Sodium | 924 mg | 40% | |
| Total Carbohydrate | 63.2 g | 23% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 33.9 g | ||
| Protein | 163.9 g | 328% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 669 mg | 51% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 3610 mg | 77% | |
*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.
