Sunday, January 15, 2012

Healthy Chicken Tikka Masala

Good food that will honestly lift your spirits and taste buds!
Complexity Level:  Intermediate
Note, while the recipes looks long in ingredients, 
I made it so they are repetitive throughout, to simplify the meal and shopping list!
Healthy Chicken Tikka Masala
What You Need:
Chicken Marinade
4 Cloves Garlic, peeled
2 inch. piece Fresh Ginger, peeled
1 tsp Garam Masala*
1/2 tsp Cayenne Powder (more for added heat if desired)
1 tsp Ground Cumin
1 tbp Lemon Juice
1 tsp Salt
1/2 tsp White or Black Pepper
2 cups Plain Greek Yogurt
3-4 Bonless Skinless Chicken Breasts, diced
*if you do not have garam masala, you can use cinnamon, cloves, cardamon, and nutmeg

1 cans Lite Coconut Milk
1 cup Plain Greek Yogurt
1 tbsp Fresh Lemon Juice
1 tsp Salt
10 oz. Tomato Paste
1 Jalapeno, minced (only use half if heat sensitive)
1 Shallot, minced
2 cloves garlic, minced
Butter Flavored Cooking Spray
1 tsp Cumin
1/2 tsp Cayenne Pepper
1/2 tsp Black Pepper
Fresh Cilantro (garnish)
Fresh Mint (garnish)

In a food processor, puree the garlic, lemon juice, and fresh ginger until you create a paste.

Scrape the paste into a mixing bowl, and stir in the remaining marinade ingredients (except for the chicken).

Once combined, fold the chicken into the bowl with the marinade and refrigerate for 30 minutes, or for best results over night.

Now is a point to think "Do I want to Bake or Grill my Chicken Tikka Masala?".  I think either or, its fabulous, and let the weather pick for you.  If you want to grill it, don't dice the chicken before marinading or have fun with it and skewer the chicken to make little kebobs.  In fact, you can bake the chicken on skewers if you want -- you know I never hold back from alterations to my recipes!

I baked this recipe for the sake of my toes (20 degree day today).  Either way, the sauce goes as follows:

Using the cooking spray, spray a sauce pan generously, and saute the garlic, shallot, and jalapeno for about 1-2 minutes.  Next, add the lemon juice and cook 1 more minute.

Now it's time to whisk in the coconut milk, lemon juice, tomato paste, yogurt, cream, and spices and bring to a simmer.  At this point you can add in the grilled chicken to a 9X13 baking pan, cover with sauce and bake.

To bake without grilling the chicken first, add the chicken (with all the marinade) to a greased over safe skillet.  Cook this for only about 3-5 minutes, just to start heating up the skillet.  Next, add the simmering sauce and stir it into the chicken.  Finally cover the skillet with aluminum foil, and bake at 350 degrees for 45 minutes.

Grilling would add a smokey element, so if you are baking, I encourage you mix in 1 tsp smoked paprika to the sauce.  But you don't have to, just a thought ;)

When done, you can serve this alone, or over a grain.  I use quinoa or rice.

No matter how you serve it top the tikka masala with a pinch of freshy chopped cilantro and mint.

I hope you enjoy.  The flavors were bold, not too spicy so if you like heat add more cayenne that called for.  But in all, even my picky husband had seconds!

6 Servings:
200 Calories a Serving
3 grams of Fat per serving.



  1. This sounds great... and I bet tasted amazing.

    1. I'm not going to lie, at first I was nervous, because I took a very hearty recipe and made it super healthy.... but then again, at first bite, it was known this was, and still is.... a winner!!

      Thanks for stopping by and commenting! Have a wonderful day!!!!!

  2. This seems interesting with coconut milk.

    1. I am a firm believer that Coconut Milk can make something go from awesome, to incredible! I took a gamble with this whole recipe -- i'm an experimental kida gal.... but man oh man, this was SOOOO tasty! Let me know if you try it!

      Thanks for the comment Balvinder ;) Have a wonderful day!

  3. Looks fantastic! I have bookmarked this recipe for the next time I make curry. Thanks for sharing the recipe!

  4. Thanks Am! I hope you enjoy.... although it looked a bit tedious, it was actually quite simple, and very very low fat and high protein! Thanks for stopping by!!!


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