Low Sodium Tikka Masala Chicken
Savor the rich flavors of traditional Indian cuisine with this heart-healthy twist on *Low Sodium Tikka Masala Chicken*. This recipe is perfect for those seeking bold, aromatic dishes without the excess salt, featuring tender chicken marinated in Greek yogurt, lemon juice, garlic, and ginger, then simmered in a creamy tomato and coconut milk sauce. A fragrant blend of spices like garam masala, smoked paprika, and turmeric brings authentic depth to every bite while keeping your sodium intake in check. Ideal for weeknight dinners or special occasions, serve this vibrant dish with steamed basmati rice or low-sodium naan bread for a wholesome, satisfying meal. Ready in just an hour, this low-sodium chicken tikka masala is your new go-to recipe for healthy comfort food.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 120 milliliters Plain Greek yogurt (unsweetened)
- 2 tablespoons Lemon juice
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 2 teaspoons Ground cumin
- 2 teaspoons Ground coriander
- 1 teaspoon Ground turmeric
- 2 teaspoons Garam masala
- 2 teaspoons Smoked paprika
- 400 grams Tomato puree (low-sodium or no-salt-added)
- 200 milliliters Coconut milk (unsweetened, full-fat)
- 2 tablespoons Olive oil
- 2 tablespoons Fresh cilantro, chopped
- 0.5 teaspoon Ground black pepper
- 100 milliliters Water
Instructions
Cut the chicken breast into bite-sized pieces and place them in a large bowl.
In the bowl, combine the chicken with Greek yogurt, lemon juice, minced garlic, minced ginger, 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, and 1 teaspoon of ground turmeric. Mix well to coat the chicken and marinate in the refrigerator for at least 30 minutes (or up to overnight).
Heat 2 tablespoons of olive oil in a large skillet or pot over medium heat.
Add the marinated chicken in batches (if necessary) to the skillet, searing it until lightly browned on all sides. Remove the chicken and set aside.
In the same skillet, add the remaining ground cumin, ground coriander, ground turmeric, garam masala, and smoked paprika. Stir well to toast the spices for 30 seconds, releasing their aroma.
Add the low-sodium tomato puree to the skillet and stir until it combines with the spices. Allow the tomato sauce to simmer for 5 minutes.
Pour the coconut milk and water into the skillet, stirring until the sauce is smooth and creamy. Simmer for an additional 5 minutes.
Return the seared chicken to the skillet, ensuring it is fully coated in the sauce. Reduce the heat to low and allow the chicken to cook through, approximately 20 minutes.
Taste the sauce and adjust with a pinch of ground black pepper if needed.
Garnish with fresh chopped cilantro before serving.
Serve warm with steamed basmati rice or low-sodium naan bread for a complete meal.
Nutrition Facts
Calories |
1876 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.3 g | 127% | |
| Saturated Fat | 53.0 g | 265% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 429 mg | 143% | |
| Sodium | 524 mg | 23% | |
| Total Carbohydrate | 66.3 g | 24% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 31.0 g | ||
| Protein | 178.1 g | 356% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 378 mg | 29% | |
| Iron | 26.1 mg | 145% | |
| Potassium | 4157 mg | 88% | |
*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.
