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Tikka Masala

Ingredients:

Chicken Marinade:

  • 1 cup low-fat Greek yogurt
  • Half-inch knob of ginger, grated
  • 4 cloves of minced garlic
  • 2 tsp garam masala (≈ 4.6 grams)
  • 1 tsp turmeric powder (≈ 2.3 grams)
  • 3 grams paprika
  • 1.5 tsp ground cumin (≈ 3.5 grams)
  • 2 tsp salt (≈ 10 grams)
  • 1 tsp ground pepper (≈ 2 grams)
  • 2 lbs chicken breast, cut into bite-sized pieces

Sauce:

  • 1 medium onion, sliced
  • 4 cloves of minced garlic
  • 1-inch knob of ginger, grated
  • 1 tsp ground coriander ≈ 2 grams
  • 1 tsp ground cumin ≈ 2 grams
  • 1/2 tsp cayenne powder (adjust to taste) ≈ 1 gram
  • 1/2 cup chicken stock (low-sodium if possible)
  • 15 ounces crushed tomatoes
  • A little water as needed
  • 1 cup half and half

Garnish:

  • Cilantro

Marinade Instructions:

  1. In a bowl, combine the low-fat Greek yogurt, half-inch knob of grated ginger, minced garlic, garam masala, turmeric powder, paprika, ground cumin, salt, and ground pepper. Mix well to form a marinade.

  2. Add the chicken breast pieces to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes, or longer for better flavor absorption.

Cooking Instructions:

  1. Preheat your grill or broiler. Thread the marinated chicken pieces onto skewers and grill or broil until fully cooked and slightly charred. Set aside.

  2. In a large skillet, heat a small amount of water or cooking spray over medium heat. Add the sliced onion and sauté until it becomes translucent.

  3. Add the minced garlic and grated ginger to the skillet, cooking for another minute until fragrant.

  4. Stir in the ground coriander, ground cumin, and cayenne powder. Sauté for another minute to toast the spices.

  5. Pour in the chicken stock and crushed tomatoes. Stir well and simmer for about 10-15 minutes, allowing the flavors to meld. If the sauce becomes too thick, you can add a little water to reach your desired consistency.

  6. Blend ingredients with a stick blender or standing blender then return back to skillet.

  7. Add the grilled chicken to the sauce and simmer for a few more minutes until heated through.

  8. Finally, reduce the heat to low and stir in the 1 cup of half and half. Gently simmer for a couple of minutes, just until the sauce is warmed through and creamy.

  9. Serve your creamy and indulgent chicken tikka masala with rice or whole-grain naan bread for a complete and satisfying meal.

  10. Top with Cilantro if desired