Low Fat Chicken Tikka Masala

Indulge in the rich, aromatic flavors of this Low Fat Chicken Tikka Masala, a lighter twist on the classic favorite. Tender pieces of chicken breast are marinated in a zesty blend of low-fat yogurt, lemon juice, and warming spices like garam masala, cumin, and turmeric, then simmered to perfection in a creamy tomato and light coconut milk sauce. This healthier version retains all the comforting warmth and depth of traditional tikka masala while cutting back on fat, making it perfect for guilt-free weeknight dinners. Ready in under an hour with simple ingredients, it’s an ideal recipe for anyone seeking a balanced yet flavorful Indian-inspired meal. Serve it with steamed basmati rice or whole-wheat naan for a satisfying, wholesome feast.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breast
• 120 milliliters plain low-fat yogurt
• 2 tablespoons lemon juice
• 1 tablespoon ginger paste
• 1 tablespoon garlic paste
• 1 teaspoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon salt
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 400 grams canned chopped tomatoes
• 200 milliliters coconut milk (light)
• 2 tablespoons fresh cilantro, chopped

Directions

Step 1

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

Step 2

In a separate bowl, mix together the yogurt, lemon juice, ginger paste, garlic paste, garam masala, ground cumin, ground coriander, turmeric powder, red chili powder, and salt.

Step 3

Add the chicken pieces to the yogurt marinade, ensuring they are well-coated. Cover the bowl and let it marinate in the refrigerator for at least 1 hour, or overnight for best results.

Step 4

Heat the olive oil in a large pan over medium heat. Add the chopped onion and sauté until golden brown.

Step 5

Add the marinated chicken pieces to the pan and cook for 5-7 minutes, or until the chicken is browned on all sides.

Step 6

Stir in the canned tomatoes along with their juice. Cook for another 5 minutes until the mixture thickens slightly.

Step 7

Pour in the light coconut milk and bring the mixture to a gentle simmer. Let it cook for 10-15 minutes, or until the chicken is cooked through and the sauce has thickened to your desired consistency.

Step 8

Adjust seasoning with additional salt if needed.

Step 9

Garnish with freshly chopped cilantro before serving. Enjoy your low-fat chicken tikka masala with steamed rice or naan.

Nutrition Facts

Serving size	(1428.5g)

Amount per serving	% Daily Value*
Calories	1370.9

Total Fat 45.6g	0%
Saturated Fat 16.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 432.1mg	0%
Sodium 4279.7mg	0%
Total Carbohydrate 65.7g	0%
Dietary Fiber 10.2g	0%
Total Sugars 28.1g
Protein 171.8g	0%

Vitamin D 89.4IU	0%
Calcium 488.4mg	0%
Iron 13.6mg	0%
Potassium 3018.6mg	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: 30.2%

Protein: 50.5%

Carbs: 19.3%