Lighter Chicken Tikka Masala
Indulge in the rich flavors of Chicken Tikka Masala without the guilt! This lighter version boasts a vibrant marinade and a creamy sauce that harmoniously blend spices for a satisfying meal. Perfect for a weeknight dinner or meal prep, this dish is versatile enough to be made on both the stovetop or in a slow cooker, allowing you to choose your preferred cooking method. Marinating the chicken not only infuses it with flavor but also ensures it remains tender and juicy, while the use of nonfat yogurt and reduced cream significantly cuts down on fat without sacrificing taste. This tantalizing curry is sure to impress your family and friends, and you'll want to keep coming back to this recipe time and again.
4
Servings
210
Calories
25
Ingredients
Ingredients
nonfat plain yogurt
1 cup (none)
lemon juice
2 tablespoons (none)
ground cumin
2 teaspoons (divided)
ground red pepper
1 teaspoon (none)
ginger, minced
1 tablespoon (divided)
cinnamon
1/2 teaspoon (none)
cardamom
1/2 teaspoon (none)
salt
1/2 teaspoon (divided)
turmeric
1/4 teaspoon (none)
black pepper, freshly ground
1/4 teaspoon (none)
extra virgin olive oil
1/4 teaspoon (none)
garlic clove, minced
1 large (none)
boneless skinless chicken breast, cut into 1 inch cubes
1 lb (none)
low-fat butter
1 tablespoon (none)
garlic cloves, minced
2 (none)
ginger, minced
1/2 tablespoon (none)
jalapeno chile, minced
1/2 (none)
ground coriander
1 teaspoon (none)
paprika
1 teaspoon (none)
salt
1/8 teaspoon (none)
tomato puree
1 cup (none)
onion, chopped
1 cup (none)
regular whipping cream
1 cup (none)
garam masala
1 teaspoon (none)
cilantro, chopped
1 tablespoon (none)
Instructions
1
In a mixing bowl or a food-safe plastic bag, combine nonfat yogurt, lemon juice, ground cumin, ground red pepper, minced ginger, cinnamon, cardamom, salt, turmeric, black pepper, extra virgin olive oil, and minced garlic to create the marinade.
2
Add the cubed chicken breast to the marinade, ensuring each piece is well coated. Cover and marinate in the refrigerator for at least 1 hour, ideally up to 24 hours for maximum flavor.
3
For the masala sauce, melt the low-fat butter (or use a butter substitute) in a large skillet or pot over medium heat. Add the minced garlic, minced ginger, half of the chopped onion, and minced jalapeño. Sauté until softened and fragrant.
4
Transfer the sautéed mixture to a slow cooker or a larger pot, then stir in the ground coriander, additional ground cumin, paprika, salt, remaining chopped onions, and tomato puree. Mix well to combine.
5
In the same skillet, cook the marinated chicken over medium heat, stirring occasionally until the chicken is 3/4 cooked through. If you're using the stovetop method, fully cook the chicken before transferring to the pot. Add the chicken to the masala sauce.
6
If using a slow cooker, set it to high for 4 hours or low for 6 hours. For the stovetop method, reduce heat to low and cook for an additional 30 minutes, allowing the flavors to meld together.
7
30-45 minutes before serving in a slow cooker, or 10 minutes before serving on the stovetop, stir in the garam masala and whipping cream. Taste and adjust seasoning as desired.
8
Right before serving, sprinkle chopped cilantro on top for freshness and added flavor.
Nutrition Information
7.5g
Fat
20g
Carbs
16.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Lighter Chicken Tikka Masala?
It is a healthier version of the classic Indian dish that uses nonfat yogurt and reduced cream to cut fat while maintaining a rich, creamy flavor.
How many calories are in this recipe?
Each serving of this Lighter Chicken Tikka Masala contains 210 calories.
What is the fat content per serving?
This recipe contains 7.5g of fat per serving.
How much protein is in one serving?
There are 16.5g of protein in each serving.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
How long should I marinate the chicken?
The chicken should marinate in the refrigerator for at least 1 hour, though 24 hours is ideal for maximum flavor.
Can I cook this dish in a slow cooker?
Yes, you can cook it in a slow cooker on high for 4 hours or on low for 6 hours.
What are the stovetop cooking instructions?
Cook the chicken fully in a skillet, add it to the sauce, and then reduce heat to low to simmer for 30 minutes.
What type of yogurt is used in the marinade?
The recipe calls for 1 cup of nonfat plain yogurt.
What cut of chicken is best for this recipe?
The recipe uses 1 lb of boneless skinless chicken breast cut into 1-inch cubes.
When do I add the garam masala?
Add the garam masala 30-45 minutes before serving if using a slow cooker, or 10 minutes before serving on the stovetop.
How much whipping cream is required?
This recipe uses 1 cup of regular whipping cream added toward the end of cooking.
Does this recipe include fresh ginger?
Yes, minced ginger is used in both the marinade and the masala sauce.
Is there onion in the sauce?
Yes, the sauce requires 1 cup of chopped onion.
What is the base of the masala sauce?
The sauce is built using a combination of tomato puree, chopped onions, and various spices.
What spices are used in the chicken marinade?
The marinade includes ground cumin, ground red pepper, ginger, cinnamon, cardamom, turmeric, and black pepper.
Is this recipe considered spicy?
Yes, it features ground red pepper and minced jalapeño chile for a vibrant, spicy flavor profile.
How much tomato puree is needed?
You will need 1 cup of tomato puree for the masala sauce.
What is used as a garnish?
Chopped cilantro is sprinkled on top right before serving for freshness.
Can I use a butter substitute?
Yes, the recipe allows for low-fat butter or a butter substitute.
How many carbohydrates are in a serving?
There are 20g of carbohydrates per serving.
What type of oil is in the marinade?
A small amount (1/4 teaspoon) of extra virgin olive oil is included in the marinade.
Is cardamom used in this dish?
Yes, 1/2 teaspoon of cardamom is included in the marinade spice mix.
How much lemon juice is in the marinade?
The marinade uses 2 tablespoons of lemon juice.
What is the purpose of the jalapeño in this recipe?
Half of a minced jalapeño is used in the sauce to provide heat and depth of flavor.
Can this recipe be used for meal prep?
Yes, the recipe is noted as being perfect for both weeknight dinners and meal prep.
How much paprika is used?
The recipe calls for 1 teaspoon of paprika in the masala sauce.
What size should the chicken be cut into?
The chicken should be cut into 1-inch cubes for even cooking and marinating.
Is ground coriander included?
Yes, 1 teaspoon of ground coriander is stirred into the masala sauce.
How much garlic is used in total?
The recipe uses one large minced clove in the marinade and two more minced cloves in the sauce.