Healthy Chicken Tikka Masala
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
20 mins
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Marinading time
30 mins
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Total Time
1 hr
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Servings
2
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Calories
503 kcal
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Course
Main Course
Healthy Chicken Tikka Masala
Description
In this recipe, chicken breast chunks are marinated in plain yogurt, garlic, and tikka seasoning before being grilled on skewers, which provides a slight char and helps the meat retain moisture. The accompanying sauce is a blend of onion, garlic, ginger, canned chopped tomatoes, chicken stock, and additional tikka seasoning, cooked down and then blended smooth. Stirring in plain yogurt and ground almonds adds creaminess and a subtle nutty texture to the sauce, balanced by fresh cilantro.
This dish pairs well with classic sides like naan bread, rice, mango chutney, and raita, providing a complete meal with varied textures and flavors. The grilling method adds depth to the chicken while the sauce delivers warmth and richness without heavy creams.
Notes include soaking wooden skewers before use to prevent burning and suggestions to increase spiciness with chili powder or flakes. The dish can be adapted to a vegetarian version by substituting chicken with chickpeas, halloumi, paneer, or mixed vegetables served in the tomato spiced sauce.
Ingredients
For the chicken:
- 400 g chicken breast cut into bite size chunks
- 2 garlic crushed, clove
- 3 tablespoon PLAIN yogurt
- 1 tablespoon tikka seasoning
For The Sauce:
- 1 onion diced
- 3 garlic clove
- 1 teaspoon ginger grated, fresh
- 80 ml chicken stock (or vegetable)
- 400 g tomato canned, chopped
- 2 tablespoon tikka seasoning
- 10 g cilantro finely chopped, fresh
- 4 tablespoon PLAIN yogurt
- 20 g ground almonds
To cook:
- 1 tablespoon olive oil
To serve:
- naan bread
- rice
- mango chutney
- Raita
Instructions
- Add 400 g Chicken breast, 2 Garlic clove, 3 tablespoon Plain yogurt and 1 tablespoon Tikka seasoning to a bowl. Mix well, cover and put in the fridge to marinate for 30 minutes.
- Put 1 Onion, 3 Garlic clove and 1 teaspoon Fresh ginger into a food processor. Blend to form a smooth paste. Alternatively, you could use a pestle and mortar.
- Heat 1 tablespoon Olive oil in a pan and add the onion paste. Gently cook for 2 minutes.
- Add 2 tablespoon Tikka seasoning, 400 g Chopped tomatoes, 80 ml Chicken stock and 10 g Fresh coriander (cilantro). Stir and bring to the boil. Reduce to a simmer and cook for 15 minutes.
- Preheat your grill (broiler) and thread the marinated chicken onto skewers (pre-soaked if using wooden). Put the chicken skewers under the grill (broiler) and cook for 15 minutes, turning regularly.
- Blend the sauce so it is smooth.
- Add 4 tablespoon Plain yogurt and 20 g ground almonds. Mix well and gently heat.
- Once the chicken is cooked through, add to the sauce. Stir so the chicken is coated.
- Serve over Rice with Naan bread, Mango chutney and Raita (all optional).
Notes
- Soak wooden skewers for at least 30 minutes before grilling to prevent them from burning.
- Smaller chicken pieces cook more evenly and may not require turning during grilling.
- Adjust spice level by adding chili powder to the marinade and sauce, or sprinkle red chili flakes before serving.
- Ground almonds enhance sauce texture but can be omitted if preferred.
- Vegetarian variations can use chickpeas, halloumi, paneer, or vegetables in place of chicken.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 503 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 503kcal | 25% |
| Carbohydrates | 26g | 9% |
| Protein | 52g | 104% |
| Fat | 21g | 32% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 138mg | 46% |
| Sodium | 617mg | 26% |
| Potassium | 1407mg | 30% |
| Fiber | 6g | 24% |
| Sugar | 11g | 22% |
| Vitamin A | 706IU | 14% |
| Vitamin C | 42mg | 47% |
| Calcium | 218mg | 22% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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