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Chicken Tikka Masala

asian healthy

A healthy version of chicken tikka masala.

Ingredients

  • 1½ pounds boneless, skinless chicken thighs
  • ½ cup plain Greek yogurt
  • 6 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon garam masala
  • 1 teaspoon salt
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 1 tablespoon oil
  • ½ teaspoon cayenne pepper
  • 1 pinch black pepper
  • 2 teaspoons lemon juice

Sauce

  • 2 teaspoons turmeric
  • 1 tablespoon garam masala
  • 2 teaspoons coriander
  • 1 teaspoon cumin
  • â…› teaspoon cardamom powder
  • â…› teaspoon cayenne pepper
  • 2 tablespoons butter
  • 1 onion, chopped
  • 1 teaspoon salt
  • 2 tablespoons ginger
  • 6 cloves garlic, crushed or grated
  • 1 tablespoon paprika
  • 400 ml tomato purée
  • â…” cup water
  • 100 ml Greek yogurt (thick or pure)
  • 1 teaspoon sugar

Optional

  • Basmati rice
  • Cilantro
  • Naan
  • Limes

Preparation

Chicken Preparation

  1. In a bowl, combine all ingredients except the chicken and mix well. Add the chicken and coat thoroughly. Let it marinate while preheating the oven to 400°F.
  2. Heat 1 tablespoon oil in a nonstick pan over high heat until smoking. Add half the chicken and spread it out. Leave for 2 minutes or until charred. Flip each piece and cook the other side until charred—it’s okay if it’s not fully cooked inside.
  3. Transfer the chicken to the oven and finish cooking to render all the fat.

Sauce Preparation

  1. Add butter to a pan over medium heat. Once melted, add the onions, ginger, and salt.
  2. Cook, stirring constantly to prevent burning, until the ginger turns golden and the onions smell sweet, about 5–7 minutes.
  3. Reduce the heat to medium. Add the garlic and paprika, and cook for 2 minutes.
  4. Add the sauce spices (turmeric, garam masala, coriander, cumin, cayenne pepper) and cook for another 2 minutes, stirring frequently.
  5. Add the tomato purée and water, then mix well. Bring to a simmer, cover, and reduce heat to low. Simmer for 15 minutes, stirring occasionally.
  6. Transfer the sauce to a bowl and use a stick blender to puree until smooth. Add the Greek yogurt and blend again.
  7. Return the sauce to the skillet and stir in the sugar.
  8. Add the cooked chicken, stir, and let simmer for a few minutes.
  9. Serve over basmati rice, garnished with cilantro if desired.