Chicken Tikka Masala
A healthy chicken tikka masala recipe made with easy-to-find ingredients. Not too spicy and filled with rich Indian-inspired flavors!
Foto: Well Plated
Ingredients
- 1 1/2 pounds boneless skinless chicken breasts (cut into bite-size pieces)
- 1 1/2 teaspoons kosher salt (divided)
- 1 tablespoon unsalted butter
- 1 small yellow onion (finely chopped)
- 3 large cloves garlic (minced (about 1 tablespoon))
- 1 tablespoon minced fresh ginger
- 1 tablespoon garam masala*
- 1 teaspoon ground chili powder
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1/4 teaspoon ground cayenne (use more if you like the dish spicy)
- 1 8 -ounce can no salt added tomato sauce
- 1 14.5 -ounce can light coconut milk
- 3/4 cup frozen peas (no need to thaw)
- 1/2 cup plain nonfat Greek yogurt
- Prepared brown rice (or Homemade Naan; for serving)
- Fresh cilantro (for serving)
Steps
-
Season the chicken with 1 teaspoon kosher salt and set aside.
-
In a Dutch oven or similar large, sturdy pot, melt the butter over medium heat. Once melted, add the onion. Cook until beginning to soften, about 4 minutes. Stir in the garlic, ginger, garam masala, chili powder, cumin, turmeric, and cayenne. Cook, stirring often, until the onion is completely soft and the spices are very fragrant, about 3 minutes more.
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Add the chicken pieces, stir to coat with the spices and onion, and cook, stirring often, just until the outsides start to brown, about 4 minutes.
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Add the tomato sauce, coconut milk, and remaining 1/2 teaspoon salt. Stir to combine.
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Bring the pot to a simmer, then reduce the heat to medium low. Let simmer gently until the sauce thickens slightly and the chicken is tender and cooked through, about 20 minutes.
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Stir in the peas.
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Let cool for 3 to 4 minutes, and then stir in the Greek yogurt (do not stir in the Greek yogurt right away or it may curdle). Enjoy warm with rice or naan and a sprinkle of fresh cilantro.
Nutrition Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
💰 Cost Estimate
📋 Price Breakdown (35% ingredients detected)
| Ingredient | Amount | Unit Price | Subtotal |
|---|---|---|---|
| boneless skinless chicken breasts | 0.5 pounds | - | - |
| kosher salt | 0.5 teaspoons | - | - |
| unsalted butter | 1 tablespoon | - | - |
| small yellow onion | 1 | - | - |
| large cloves garlic | 3 | - | - |
| minced fresh ginger | 1 tablespoon | - | - |
| garam masala* | 1 tablespoon | Rp 5.000/250g | Rp 300 |
| ground chili powder | 1 teaspoon | Rp 8.000/100g | Rp 400 |
| ground cumin | 1 teaspoon | Rp 70.000/kg | Rp 350 |
| ground turmeric | 1 teaspoon | - | - |
| ground cayenne | 0.25 teaspoon | - | - |
| -ounce can no salt added tomato sauce | 1 | Rp 12.000/kg | Rp 1.200 |
| -ounce can light coconut milk | 1 | Rp 12.000/kg | Rp 1.200 |
| frozen peas | 0.75 cup | - | - |
| plain nonfat Greek yogurt | 0.5 cup | Rp 15.000/200g | Rp 8.888 |
| Prepared brown rice | - | - | - |
| Fresh cilantro | - | - | - |
*Estimated market prices, may vary by region
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