Low Sodium Tikka Masala
Discover the flavorful world of *Low Sodium Tikka Masala*, a health-conscious twist on the classic Indian dish that doesn't skimp on richness or authenticity. Perfectly marinated chicken thighs are infused with a blend of aromatic spices, yogurt, garlic, and ginger, ensuring tender, juicy bites in every forkful. The creamy sauce, made with coconut milk, low-sodium tomato paste, and unsalted garam masala, captures the essence of traditional tikka masala while keeping sodium levels in check. Ready in just about an hour, this recipe is ideal for weeknight dinners or special occasions. Serve it over fluffy steamed rice, quinoa, or with warm naan for a complete meal that's bursting with warmth and spice. Whether you're following a low-sodium diet or simply craving lighter comfort food without compromising flavor, this dish will quickly become a favorite in your kitchen!
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Recipe Information
Ingredients
- 1 lb Boneless, skinless chicken thighs
- 1 cup Plain unsweetened yogurt (low sodium)
- 4 cloves Garlic, minced
- 1 tbsp Ginger, minced
- 1 tsp Ground turmeric
- 1 tsp Ground cumin
- 1 tsp Ground coriander
- 1 tsp Ground paprika
- 0.25 tsp Ground cinnamon
- 2 tbsp Low sodium tomato paste
- 1 can (14.5 oz) Diced tomatoes (no salt added)
- 1 cup Unsweetened coconut milk
- 2 tbsp Olive oil
- 2 tbsp Chopped fresh cilantro (optional, for garnish)
- 1 tbsp Fresh lemon juice
- 1 tsp Unsalted garam masala
- 0.5 cup Water
- 0.25 tsp Black pepper
- 0.25 tsp Cayenne pepper (optional, for heat)
Instructions
In a large bowl, combine yogurt, garlic, ginger, turmeric, cumin, coriander, paprika, and cinnamon.
Cut chicken thighs into bite-sized pieces and add them to the marinade, ensuring all the pieces are coated. Cover and refrigerate for at least 30 minutes (or up to overnight for more flavor).
Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Add the marinated chicken pieces and cook until just browned, about 3-4 minutes per side. Remove from the skillet and set aside.
In the same skillet, add the remaining olive oil and sauté garlic and ginger for 1 minute until fragrant.
Stir in tomato paste, garam masala, and cayenne pepper (if using) and cook for 2 minutes to deepen the flavors.
Add the diced tomatoes and water to the skillet. Use a wooden spoon to scrape any browned bits from the bottom of the pan. Simmer for 8-10 minutes on medium heat.
Pour in the coconut milk and stir well. Let the sauce simmer for another 5 minutes.
Return the chicken to the skillet, along with any juices it released. Simmer everything together for 12-15 minutes, or until the chicken is fully cooked and tender.
Stir in fresh lemon juice and black pepper. Taste and adjust seasoning if necessary (keeping it low sodium).
Serve hot over steamed rice, quinoa, or with naan. Garnish with fresh cilantro if desired.
Nutrition Facts
Calories |
1583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.0 g | 115% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 583 mg | 194% | |
| Sodium | 583 mg | 25% | |
| Total Carbohydrate | 50.6 g | 18% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 29.4 g | ||
| Protein | 139.5 g | 279% | |
| Vitamin D | 3.9 mcg | 20% | |
| Calcium | 1155 mg | 89% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2876 mg | 61% | |
*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.
