chicken tikka masala

Chicken Tikka Masala

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Clock Icon for Prep Time 35 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 27 ingredients

Chicken Tikka Masala is a classic Indian restaurant dish that’s rich, creamy, endlessly satisfying. This version replaces most of the heavy cream found in other recipes with Greek yogurt, making it lower in fat...


Ingredients

For the marinade:

  • 2 teaspoons lemon juice
  • 4 garlic cloves, peeled and minced finely
  • 1 tablespoon minced ginger
  • ½ teaspoon cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon garam masala
  • ½ teaspoon salt
  • 1 teaspoon paprika
  • 1 teaspoon red chili powder
  • 1 (7 ounces) container plain Greek yogurt
  • 2 tablespoons heavy cream
  • 1 pound boneless, skinless chicken thighs, cut into 1 inch cubes

 

  • 2 tbsp olive oil
  • 1 small yellow onion, diced
  • 1 tablespoon minced ginger
  • 1 garlic clove, minced
  • ½ teaspoon ground turmeric powder
  • ½ teaspoon red chili powder
  • ½ teaspoon garam masala
  • 1½ teaspoon ground coriander
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 cup tomato puree
  • ½ cup heavy cream
  • 1 tsp lemon juice
  • 2 cups cooked Jasmine or Basmati rice
  • 2 tablespoons chopped cilantro

Nutrition Facts

Calories

754 cals

Fat

29 g

Saturated Fat

13 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

11 g

Carbohydrates

87 g

Sugar

7 g

Fiber

4 g

Protein

35 g

Sodium

913 mg

Directions

  1. Mix all marinade ingredients together in a large bowl to evenly coat chicken in marinade. Cover and refrigerate for at least 30 minutes or up to eight hours.
  2. Warm oil in a large pan over medium-high heat. Add chicken pieces and caramelize all sides. Reduce heat to medium, add onion and cook until translucent. Add ginger, garlic, dried herbs and spices, and salt. Stir to combine until ginger is fragrant, about 1 minute. Add leftover marinade and tomato puree, cooking until sauce darkens and thickens slightly. Then add cream and lemon to finish.
  3. Simmer chicken gently until internal temperature reaches 165F with a food thermometer. Serve with rice and chopped cilantro, as desired.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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