Chicken Tikka Masala – Skinny Taste

This easy chicken tikka masala is made with chunks of tender boneless chicken breast cooked in a fragrant, creamy yogurt-tomato sauce.

Chicken Tikka Masala

Chicken Tikka Masala is probably the most popular dish on the menu of any Indian restaurant in America. Ironically, this dish originated in England and is considered the country's national dish. My lighter version uses yogurt instead of cream to add protein and is great served over rice. I also have a slow cooker version of Salmon Tikka Masala and Instant Pot Chicken Tikka Masala (also dairy-free) in my Skinnytaste Fast and Slow Cookbook.

Chicken Tikka Masala has become a global phenomenon, loved for its creamy, flavorful sauce and tender chicken. There is no set recipe for tikka masala. In fact, a 1998 survey found that the only common ingredient in 48 different chicken tikka masala recipes was chicken. So we all probably have different ideas about what it should taste like.

The dish that made me fall in love with Indian food

In my fast-paced city life before Skinnytaste, I was surrounded by Indian colleagues and friends. Our weekly lunches at an Indian restaurant were a delicious adventure exploring new flavors. The Chicken Tikka Masala I tried for the first time stole my heart from the first bite.

For years I tried to lighten this meal by using no cream and no ghee (clarified butter), but I was never satisfied with the results. I almost gave up, thinking it was just a dish that couldn't be made healthier, until I stumbled upon a recipe thrown together by Bobby Flay at an old Indian restaurant in New York. I gave it another go by using yogurt and milk instead of cream, and I thought it was great for an uncomplicated and healthy chicken tikka masala!

Chicken Tikka Masala Calories

Chicken tikka masala calories can vary significantly depending on the recipe and serving size. Here are some average restaurants that serve Chicken Tikka Masala: 800-1200 calories Or more. That's because restaurants often use butter, cream, and richer ingredients. My homemade version is made with lighter ingredients, so portion control is important. 3/4 cup here is about 250 calories, excluding rice.

ingredient

Everything you need to make this quick and easy chicken tikka masala recipe is here. Scroll down for exact measurements.

• canola oil or butter For cooking onions and spices
• Aromatic: Chopped onion, minced ginger, and minced garlic add rich, fragrant flavor to the dish.
• canned crushed tomatoes It is the base of curry sauce.
• Cream Ingredients: This heavy cream-free chicken tikka masala uses 1% milk and regular milk yogurt (not Greek yogurt).
• Spices: Cumin, garam masala, turmeric, chili powder, kosher salt
• chicken: Cut boneless, skinless chicken breast into bite-size pieces.
• master For decoration and color

How to Make Chicken Tikka Masala

This simplified version of traditional chicken tikka masala is much faster and easier, and most of the cooking time is hands-free as the sauce simmers. Full instructions are in the recipe card below.

1. Fragrances and Spices: In a large skillet, sauté the onion, then the ginger and garlic. Add cumin, garam masala, turmeric, red pepper powder and salt and cook for 2 minutes.
2. Simmering Sauce: Pour the tomatoes and milk into the pan and simmer over low heat until the sauce thickens.
3. Temper the yogurt: Mix the yogurt and half a cup of warm tomato sauce in a bowl, preventing the sauce from curdling. Stir and add to the pot.
4. chicken: Add raw chicken and simmer until cooked through. Top with fresh cilantro before serving.

transform

• turmeric: Some people say that adding turmeric makes the sauce taste bitter, so reduce the amount.
• More Spices: I think coriander and cardamom would be good too.
• Spicy: Add cayenne for a little heat.
• Dairy-Free Chicken Tikka Masala: Substitute with coconut milk and non-dairy yogurt.
• chicken: Swap out chicken breasts for boneless, skinless chicken thighs.
• Vegetarian Tikka Masala: Substitute canned chickpeas or tofu for chicken.
• vegetable: For more vegetables, add spinach, cauliflower, or peas.
• Don’t you like cilantro? Just move on.

offer suggestions

• carbohydrate: I like to serve the chicken tikka masala over basmati rice or with naan bread to soak up the sauce.
• Low Carb: Try swapping rice for cauliflower rice.
• vegetable: To finish the meal, try some vegetables like wilted spinach or roasted cauliflower.

save

• refrigerator: Store leftover tikka masala in an airtight container in the refrigerator for up to 4 days.
• to hang tightly: I generally don't freeze dishes that contain dairy, but if you have leftovers that might spoil before you can eat them, you can try freezing the sauce for up to three months.
• Reheat: Warm from the stove or microwave until warm.

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