Chicken Tikka Masala
Tender, pan-seared chicken pieces simmered in a rich and creamy tomato gravy, made healthier with no added salt, minimal oil, and low-fat yogurt. A restaurant classic, redesigned for a balanced meal.
For 4 servings
8 steps. 35 minutes total.
- 1
Step 1
TIPLetting the chicken marinate helps tenderize it and infuse flavor, which is key in a no-salt recipe. - 2
Step 2
- 3
Step 3
- 4
Step 4
- a.Heat 2 tsp of oil in a large non-stick pan over medium-high heat.
- b.Place the marinated chicken in a single layer, cooking in batches if needed to avoid crowding.
- c.Sear for 3-4 minutes per side until golden brown and cooked through (internal temperature of 165°F / 74°C).
- d.Remove the chicken from the pan and set aside.
TIPA non-stick pan is essential here to get a good sear with minimal oil. - 5
Step 5
- a.In the same pan, add the remaining 1 tsp of oil over medium heat.
- b.Add the chopped onions and sauté for 8-10 minutes until soft and golden.
- c.Add the remaining ginger and garlic pastes and cook for 1 minute until fragrant.
- 6
Step 6
- a.Stir in the remaining 1 tsp Kashmiri red chili powder, 0.25 tsp turmeric powder, coriander powder, and cumin powder. Cook for 30 seconds.
- b.Pour in the tomato puree. Cook for 10-12 minutes, stirring occasionally, until the masala thickens and darkens in color.
TIPCooking the tomato puree well is crucial to develop a deep, savory flavor base without relying on salt. - 7
Step 7
- a.Stir the cashew paste into the masala and cook for 2 minutes.
- b.Gradually add 1 cup of water, stirring to combine. Bring to a gentle simmer.
- c.Return the cooked chicken to the pan and add the chopped spinach.
- d.Cover and simmer on low for 5 minutes, until the spinach has wilted and the chicken is heated through.
- 8
Step 8
- a.Turn off the heat. Crush the kasuri methi between your palms and stir it into the gravy.
- b.Stir in the remaining 0.25 cup of low-fat yogurt until just combined.
- c.Garnish with fresh coriander leaves and serve hot.
TIPAlways add yogurt off the heat to prevent it from splitting or curdling, ensuring a creamy finish.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a smokier flavor without a grill, you can sear the chicken on a cast-iron skillet until lightly charred.
- 2Using fresh, pureed tomatoes instead of canned can help control sodium and adds a brighter flavor.
- 3To prevent yogurt from curdling, ensure it's at room temperature and whisk it well before adding to the gravy off the heat.
- 4This dish freezes well. Store in an airtight container for up to 2 months. Thaw and reheat gently.
- 5The gravy will thicken as it cools. Add a splash of warm water when reheating to reach your desired consistency.
Adapt it for your goals.
Vegan
Replace chicken with firm tofu or chickpeas. Use a plant-based yogurt for the marinade and gravy.
dairy freeDairy free
Use dairy-free yogurt (like almond or coconut) for the marinade and finishing the gravy.
high proteinHigh protein
Increase the chicken to 600g and use Greek yogurt instead of plain yogurt for a higher protein content.
quickQuick
Use a store-bought ginger-garlic paste and tomato puree to save on prep time. Skip the long marination and let it sit for just 15 minutes.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast provides high-quality lean protein, essential for muscle repair, growth, and overall body function.
Heart-Healthy
This recipe is very low in saturated fat and sodium, using yogurt instead of cream and omitting salt, which supports cardiovascular health.
Rich in Antioxidants
Tomatoes are a great source of lycopene, while spices like turmeric provide antioxidants that help fight inflammation and cellular damage.
Boosts Fiber Intake
The addition of spinach increases the dietary fiber content, which aids in digestion and promotes gut health.
Frequently asked questions
Yes, this version is designed to be very healthy. It's low in sodium as it contains no added salt, low in saturated fat by using minimal oil and low-fat yogurt instead of cream, and includes spinach for added fiber and nutrients.