Low Sodium Tikka Chicken
Indulge in the bold and aromatic flavors of this Low Sodium Tikka Chicken—a healthier twist on the classic Indian dish that's perfect for mindful eaters. Marinated in a flavorful blend of Greek yogurt, fresh lemon juice, garlic, ginger, and warm spices like cumin, turmeric, and garam masala, the chicken is tender, juicy, and packed with taste without relying on added salt. Simmered in a rich, creamy sauce made from unsalted tomato puree and a touch of heavy cream or coconut milk, this dish achieves a luscious texture with balanced heat and spice. Ready in under an hour, this quick and easy recipe is ideal for weeknight dinners or meal prep, serving beautifully alongside brown rice, quinoa, or roasted vegetables. Enjoy a low sodium meal that doesn’t sacrifice flavor while embracing wholesome ingredients.
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breasts
- 1 cup Plain, unsweetened Greek yogurt
- 2 tablespoons Fresh lemon juice
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground garam masala
- 0.25 teaspoon Cayenne pepper (optional, for heat)
- 2 tablespoons Olive oil
- 2 tablespoons Fresh cilantro, chopped (for garnish)
- 1 cup Unsalted tomato puree
- 0.5 cup Heavy cream or coconut milk (for a dairy-free option)
- 0.25 teaspoon Ground black pepper
Instructions
Cut the chicken breasts into bite-sized pieces and set aside in a large bowl.
In a separate bowl, mix together the Greek yogurt, lemon juice, minced garlic, minced ginger, ground cumin, ground coriander, paprika, turmeric powder, garam masala, black pepper, and cayenne pepper (if using) to create a marinade.
Pour the marinade over the chicken, ensuring all pieces are well coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour or up to overnight for maximum flavor.
Preheat a large skillet or grill pan over medium heat and add 1 tablespoon of olive oil.
Remove the chicken pieces from the marinade (shaking off excess) and cook in batches. Sear on each side for about 3-4 minutes until the chicken is lightly charred and cooked through. Remove the cooked chicken from the pan and set aside.
In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Add the unsalted tomato puree and stir for 2-3 minutes until it begins to thicken.
Stir in the heavy cream or coconut milk and bring the sauce to a simmer. Let it cook for 4-5 minutes, stirring occasionally.
Add the cooked chicken to the sauce and simmer for another 5 minutes to combine the flavors.
Garnish with freshly chopped cilantro before serving.
Serve hot with steamed brown rice, quinoa, or a side of roasted vegetables for a complete, low sodium meal.
Nutrition Facts
Calories |
1721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.3 g | 116% | |
| Saturated Fat | 37.3 g | 186% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 528 mg | 176% | |
| Sodium | 500 mg | 22% | |
| Total Carbohydrate | 42.6 g | 15% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 21.4 g | ||
| Protein | 176.3 g | 353% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 480 mg | 37% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2898 mg | 62% | |
*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.
