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Chicken Tikka Masala
Prepare a top-notch chicken tikka masala that combines authentic Indian spices with wholesome ingredients for the perfect balance of flavor and nutrition.
Prep time
40 min
Cook time
30 min
Total time
70 min
Servings
4
Recipe
For the chicken and marinade
Chicken, breast, boneless, skinless, raw
600 gYogurt, Greek, plain, whole milk
150 gLemon juice, raw
1 tbspGarlic, raw
2 cloveGinger root, raw
1 tbspSpices, turmeric, ground
1 tspSpices, caraway seed
1 tspGARAM MASALA
1 tspSalt, table, iodized
0.5 tspFor the sauce
Oil, olive, extra virgin
1 tbspOnions, red, raw
1 largeGarlic, raw
3 cloveTomato, puree, canned
400 gCONCENTRATED TOMATO PASTE, TOMATO
1 tbspSpices, pepper, red or cayenne
1 tspNuts, coconut milk, canned (liquid expressed from grated meat and water)
100 mlCoriander (cilantro) leaves, raw
Per servingTotal
Calories:362.7 kcal1450.9 kcal
Protein:40.7 g162.7 g
Carbohydrates:19.6 g78.2 g
Fiber:4.4 g17.5 g
Water:292.2 ml1168.9 ml
Fat:14.6 g58.3 g
Micronutrients
Sugar:8.8 g35.1 g
Saturated fat:6.8 g27.3 g
Cholesterol:114 mg455.9 mg
Sodium:421.2 mg1684.9 mg
Potassium:1233.4 mg4933.5 mg
Calcium:101.2 mg404.8 mg
Iron:3.9 mg15.5 mg
Magnesium:89 mg356.1 mg
Zinc:1.8 mg7.2 mg
Phosphorus:468.3 mg1873.2 mg
Vitamin C:17.7 mg70.9 mg
Vitamin A:27 µg108 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.3 µg1.1 µg
Instructions
1
In a large bowl, mix Greek yogurt, lemon juice, garlic, ginger, and all the marinade spices. Add the chicken, stir well, and let it rest for at least 30 minutes (ideally in the refrigerator overnight).
2
In a wide pan over high heat, melt the fat. Quickly sear the chicken in batches until browned on all sides (it doesn't need to be fully cooked through). Remove the meat and set aside.
3
In the same pan, add the onion and sauté over medium heat until soft and golden brown. Stir in the garlic, ginger, and remaining dry spices for the sauce, and cook for another 1 minute until fragrant.
4
Add the crushed tomatoes and tomato paste. Reduce the heat and simmer for 10–15 minutes to thicken the sauce. Add a little water if needed.
5
Return the seared chicken to the sauce and pour in the cream or coconut milk. Cook for another 5 minutes to let the flavors blend and the chicken cook through completely.
6
Before serving, sprinkle generously with fresh cilantro. Serve with cooked basmati rice or whole grain naan bread.
Nutritional benefits
Thanks to its high protein content and antioxidant-rich spices like turmeric, this dish supports muscle recovery and a strong immune system.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.