Low Fat Chicken Tikka Curry

Indulge in the vibrant and guilt-free flavors of this Low Fat Chicken Tikka Curry, a wholesome twist on the classic Indian favorite. Perfectly tender pieces of marinated chicken breast are infused with a fragrant blend of spices, zesty lemon, and creamy low-fat Greek yogurt, then simmered in a rich tomato-based curry. This healthier recipe retains all the warmth and complexity of traditional chicken tikka masala without the heavy cream, making it a delicious choice for those looking to enjoy a lighter meal. With just 20 minutes of prep and minimal oil, this dish is easy to make and ideal for weeknight dinners or meal prep. Serve this aromatic curry with steamed rice or whole-grain naan for a comforting, low-fat meal that doesn't compromise on authentic taste.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 150 grams Low-fat Greek yogurt
• 2 tablespoons Lemon juice
• 3 pieces Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 2 teaspoons Garam masala
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 teaspoons Olive oil
• 1 medium Onion, finely chopped
• 200 grams Tomato puree
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Cut the chicken breasts into bite-sized pieces and place them in a large bowl.

Step 2

In a separate bowl, mix the Greek yogurt, lemon juice, minced garlic, grated ginger, 1 teaspoon of garam masala, coriander powder, cumin powder, turmeric powder, paprika, salt, and black pepper.

Step 3

Pour the yogurt mixture over the chicken pieces and mix well to coat. Cover and marinate in the refrigerator for at least 30 minutes, or preferably overnight.

Step 4

Heat 1 teaspoon of olive oil in a large non-stick pan over medium heat. Add the chopped onion and sauté until it turns golden brown.

Step 5

Add the marinated chicken pieces to the pan and cook for about 5-7 minutes until the chicken is browned all over.

Step 6

Pour in the tomato puree and add the remaining 1 teaspoon of garam masala. Stir well and bring to a simmer.

Step 7

Reduce the heat and let the curry cook gently for about 15-20 minutes until the chicken is cooked through and the sauce has thickened. Stir occasionally.

Step 8

Garnish with chopped cilantro before serving.

Step 9

Serve the curry hot, accompanied by steamed rice or low-fat naan bread.

Nutrition Facts

Serving size	(1056.8g)

Amount per serving	% Daily Value*
Calories	1427.7

Total Fat 52.6g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 443mg	0%
Sodium 2848.1mg	0%
Total Carbohydrate 60.7g	0%
Dietary Fiber 11.9g	0%
Total Sugars 33.1g
Protein 175.0g	0%

Vitamin D 79IU	0%
Calcium 326.0mg	0%
Iron 13.3mg	0%
Potassium 2832.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.4%

Protein: 49.4%

Carbs: 17.1%