Chicken tikka masala

Hi everyone, the Lentils Challenge results are out and it was quite a competition. There were a lot of awesome recipes submitted by some strong contenders! Check out the winners on their website. Although I didn’t win, I would like to thank you all very much for your support and best wishes! I think that was a victory in itself! 🙂 I am currently on vacation and so away from my blog. Anyways, I thought I should share this special recipe – a healthy version of the popular restaurant dish, chicken tikka masala. Hope you can try it out on the weekend! Download or share the recipe card.

Know your nutrients: This restaurant style dish is lower in calories and lower in fat, besides being packed with protein and flavor. Ingredients have been thoughtfully chosen to bring out the restaurant style flavor. The thick gravy does not contain cream or a ton of oil, but a nice tomato puree that blends in with the sauteed onions. Enjoy with a bowlful of salad and whole wheat roti or phulkas, since it does not contain fiber. Mint-yogurt chutney complements this dish very well. I will post the recipe of the chutney soon. Do send me your comments if you try.

Per serving: 159 cals | 18 g protein | 7 g total fat | 1 g fiber

Ingredients (6 servings)

For marination

1 lb (~500g) Chicken breast, diced to 1″ pieces

1.5″ ginger piece

3 large cloves of garlic

1/8 tsp turmeric powder

1/2 tsp red chili powder

1/8 tsp cinnamon powder

1 tsp kasuri methi

salt to taste


For roasting

1 tbsp oil


For masala

1 large onion, finely chopped

4 tomatoes, pureed

1/2 tsp red chili powder

1 tsp sugar

salt to taste

1 tbsp oil



  1. Wash the chicken breasts and dice them into 1″ pieces. Grind the ginger and garlic to make a smooth paste.
  2. Transfer the chicken breasts to a mixing bowl & add the ginger-garlic paste, and the remaining marinade ingredients to it. Mix well and cover it. Let the chicken marinate for at least 30 minutes. If you don’t have time, you can cook the chicken without marinating.
  3. After 30 minutes, heat oil in a non-stick pan and add the chicken pieces. Cover the pan and saute now and then. Let the chicken cook on low to medium heat. There is no need to add any water.
  4. In the meantime, prepare the masala. Finely chop the onion and run the tomatoes through a blender to make a semi-smooth puree.
  5. Heat 1 tbsp oil and add the chopped onion. Pan fry till medium brown in color.
  6. Then add the tomato puree, red chili powder and saute on medium heat till the masala brightens in color and thickens.
  7. Add sugar to balance the sourness of the tomatoes and salt to taste. Keep the masala aside.
  8. By now, the chicken is most likely done. Turn up the heat and let the chicken brown on the outside for just half a minute or so; turn over when one side is done and then mix the pieces in the masala. Coat the pieces or plate by pouring the masala at the base and then placing the chicken pieces.
  9. Serve hot with whole wheat rotis or phulkas. Don’t forget a generous helping of fresh salad and mint-yogurt chutney (recipe to follow).

Chicken tikka masala


One thought on “Chicken tikka masala

  1. Pingback: NOURISHING CARROT SOUP (antioxidants, fiber & low calories!!) | Quickly Delicious

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