Low Fat Tikka Masala

Indulge in the vibrant flavors of Low Fat Tikka Masala, a lighter twist on the classic Indian favorite that's perfect for health-conscious food lovers. This recipe features tender, marinated chicken breast simmered in a fragrant blend of warm spices, tangy tomatoes, and creamy low-fat coconut milk, delivering all the richness you crave without the guilt. Prepared with non-fat yogurt and a medley of bold seasonings like garam masala, turmeric, and cumin, this dish is both flavorful and wholesome. Ready in just under an hour, it's ideal for a weeknight dinner or meal prep. Serve it over fluffy basmati rice and finish with a sprinkle of fresh cilantro for a deliciously satisfying meal that’s low in fat but full of authentic taste.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 g Boneless, skinless chicken breast
• 120 ml Non-fat plain yogurt
• 4 pieces Garlic cloves, minced
• 1 tbsp Fresh ginger, grated
• 2 tbsp Lemon juice
• 2 tsp Garam masala
• 1 tsp Ground turmeric
• 1 tsp Ground coriander
• 1 tsp Ground cumin
• 1 tsp Paprika
• 1 tsp Salt
• 0.5 tsp Ground black pepper
• 400 g Canned diced tomatoes (no salt added)
• 200 ml Low-fat coconut milk
• 1 tsp Vegetable oil (for cooking)
• 2 tbsp Chopped fresh cilantro (optional, for garnish)
• 300 g Cooked basmati rice

Directions

Step 1

In a medium bowl, combine the non-fat yogurt, 2 minced garlic cloves, grated ginger, lemon juice, 1 tsp garam masala, 0.5 tsp turmeric, and a pinch of salt. Mix well.

Step 2

Cut the chicken breast into bite-sized pieces and add them to the yogurt marinade. Cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.

Step 3

Heat 1 tsp of vegetable oil in a large skillet or non-stick pan over medium heat. Add the remaining 2 minced garlic cloves and cook for 30 seconds until fragrant.

Step 4

Add the canned diced tomatoes, remaining garam masala, turmeric, ground coriander, ground cumin, paprika, salt, and pepper. Stir well and cook the mixture for 5 minutes, allowing the flavors to blend.

Step 5

Stir in the low-fat coconut milk and bring the sauce to a gentle simmer. Let it cook for 10 minutes, stirring occasionally.

Step 6

While the sauce is simmering, remove the chicken from the marinade. Optionally, shake off excess marinade for cleaner browning.

Step 7

In a separate non-stick pan, lightly spray or heat over medium heat. Add the chicken and cook on each side for 3-4 minutes until lightly browned (it doesn’t need to be fully cooked yet).

Step 8

Transfer the browned chicken pieces into the simmering sauce and cook for 10-12 minutes or until the chicken is fully cooked and tender.

Step 9

Taste and adjust the seasoning, adding a pinch more salt or spices as desired.

Step 10

Serve the low-fat tikka masala hot over basmati rice, garnished with fresh cilantro, if desired.

Nutrition Facts

Serving size	(1605.3g)

Amount per serving	% Daily Value*
Calories	1527.7

Total Fat 30.0g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 427.5mg	0%
Sodium 2889.5mg	0%
Total Carbohydrate 128.8g	0%
Dietary Fiber 11.4g	0%
Total Sugars 21.9g
Protein 176.6g	0%

Vitamin D 25IU	0%
Calcium 516.7mg	0%
Iron 18.4mg	0%
Potassium 2765.0mg	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: 18.1%

Protein: 47.4%

Carbs: 34.5%