Lighter Chicken Tikka Masala

Using protein-rich chicken breast baked to perfection and light strained yogurt instead of heavy cream preserves the rich, authentic Indian flavor while keeping the fat minimal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 800 g (1.76 lbs) boneless skinless chicken breast, cut into bite-sized cubes · 896 kcal in the whole recipe
• 150 g (5.3 oz) strained yogurt (divided for marinade and sauce) · 142 kcal in the whole recipe
• 12 g (2 tbsp grated) fresh ginger · 10 kcal in the whole recipe
• 12 g (3 cloves) garlic, minced · 18 kcal in the whole recipe
• 150 g (1 medium) yellow onion, finely chopped · 60 kcal in the whole recipe
• 400 g (1 can) diced tomatoes · 72 kcal in the whole recipe
• 17 g (1 tbsp) tomato paste · 17 kcal in the whole recipe
• 13 g (1 tbsp) ghee (clarified butter) · 114 kcal in the whole recipe
• 160 g (approx. 3/4 cup) uncooked basmati rice · 576 kcal in the whole recipe
• 10 g fresh cilantro, chopped · 2 kcal in the whole recipe
• 1 tsp garam masala, 1 tsp ground cumin, 1/2 tsp turmeric, 1 tsp smoked paprika, salt and black pepper

Method

1. Marinate chicken breast cubes with 75 g strained yogurt, half of the minced garlic, half of the grated ginger, garam masala, turmeric, paprika, and salt for 20 minutes.

   

2. Thread or lay chicken pieces on a baking tray lined with parchment paper and bake at 220°C (425°F) for 15-18 minutes until lightly charred on the edges.

   

3. Cook basmati rice in salted boiling water according to package instructions and set aside.

   

4. Melt ghee in a large pan over medium heat; sauté chopped onion, remaining garlic, and remaining ginger for 5 minutes until soft.

   

5. Add tomato paste, canned diced tomatoes, remaining spices, and simmer for 10 minutes; blend sauce until smooth if desired, then stir in remaining 75 g strained yogurt, baked chicken cubes, garnish with fresh cilantro, and serve over rice.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.