Chicken marinated in yogurt and spices, seared on the grill, then simmered in a creamy spiced tomato sauce. A beloved classic served with rice or naan.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Chicken Tikka Masala – Grilled Chicken in Creamy Spiced Tomato Sauce contains 460 calories per serving: 38 g protein, 16 g carbohydrate and 27 g fat. It takes 55 minutes in total and makes 4 servings.
Tikka masala brings together marinated, grilled 'tikka' chicken pieces and a creamy masala sauce. Today it is one of the most recognized Indian-inspired dishes worldwide, and though its exact origin is debated, it has become an emblem of South Asian cuisine.
The chicken is first marinated in yogurt, ginger, garlic and spices, which both deepens flavor and tenderizes the meat. It is then simmered in a spiced sauce built from tomatoes, onions and cream before serving.
Chicken breast delivers lean, high-quality protein, and the yogurt marinade adds flavor without extra fat. Swapping cream for yogurt or light cream and adding vegetables alongside the rice turns it into an even lighter meal.
Toss the chicken with yogurt, garlic, ginger, 1 tsp garam masala, chili powder and turmeric, and marinate for at least 1 hour.
Sear the marinated chicken in a wide pan over high heat until each side is browned, then set aside.
In the same pan, melt the butter and cook the onion until soft and lightly golden.
Add the cumin and remaining garam masala and toast for 30 seconds until fragrant.
Stir in the tomato paste and chopped tomatoes and cook for 10 minutes until the sauce thickens.
Stir in the cream or strained yogurt, adjust the salt, and simmer the sauce for a few minutes.
Return the seared chicken to the sauce and cook over low heat for 8-10 minutes until fully cooked through.
Sprinkle with fenugreek, garnish with fresh cilantro, and serve hot with rice or naan.
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