Low Fat Tikka Masala Chicken

Indulge in the rich and aromatic flavors of this Low Fat Tikka Masala Chicken, a health-conscious twist on the beloved Indian classic! Tender bites of marinated, non-fat Greek yogurt-coated chicken are simmered to perfection in a luscious, spice-infused tomato sauce made creamy with non-fat evaporated milk—yet without the heavy calories. Featuring bold seasonings like garam masala, cumin, and turmeric, this dish is a symphony of warmth and zest. Ready in just under an hour, this recipe is ideal for busy weeknights or meal prep. Serve over hearty brown rice and garnish with fresh cilantro for a wholesome, satisfying meal that's big on flavor and light on guilt. Perfect for those seeking a clean-eating, low-fat option without compromising on taste!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 120 grams Non-fat plain Greek yogurt
• 1 tablespoon Lemon juice
• 1 teaspoon Ginger, grated
• 2 cloves Garlic, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Paprika
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 240 milliliters Tomato puree
• 180 milliliters Non-fat evaporated milk
• 1.5 teaspoons Garam masala
• 1 teaspoon Ground coriander
• 0.25 teaspoon Cayenne pepper (optional)
• 2 tablespoons Fresh cilantro, chopped
• 2 cups Cooked brown rice (optional, for serving)

Directions

Step 1

Cut the chicken breast into bite-sized pieces and set aside.

Step 2

In a bowl, mix the Greek yogurt, lemon juice, ginger, garlic, ground cumin, paprika, turmeric, and 0.5 teaspoon of salt to make the marinade.

Step 3

Add the chicken pieces to the marinade and mix until fully coated. Cover and let marinate in the refrigerator for at least 30 minutes, preferably up to 2 hours.

Step 4

Heat the olive oil in a large nonstick skillet over medium heat.

Step 5

Add the diced onion and sauté for 5-7 minutes until softened and lightly golden.

Step 6

Stir in the tomato puree, garam masala, ground coriander, and remaining salt (0.5 teaspoon). Cook for 2-3 minutes to allow the spices to bloom.

Step 7

Slowly stir in the non-fat evaporated milk and bring the mixture to a gentle simmer. Reduce heat to low and let it cook for 5 minutes, stirring occasionally.

Step 8

While the sauce is simmering, remove the chicken from the marinade and cook the pieces in a separate nonstick skillet over medium heat for 5-7 minutes, flipping to brown on all sides. (Alternatively, you can bake the chicken at 200°C/400°F for 15 minutes.)

Step 9

Transfer the cooked chicken to the tikka masala sauce. Stir to coat the chicken in the sauce and allow it to simmer together for another 5 minutes.

Step 10

Adjust seasoning as necessary and add the optional cayenne pepper for extra heat.

Step 11

Garnish with fresh cilantro and serve hot with cooked brown rice or your preferred side.

Nutrition Facts

Serving size	(1613.8g)

Amount per serving	% Daily Value*
Calories	1723.8

Total Fat 38.3g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 433.6mg	0%
Sodium 2975.8mg	0%
Total Carbohydrate 150.1g	0%
Dietary Fiber 18.0g	0%
Total Sugars 35.2g
Protein 193.0g	0%

Vitamin D 101.1IU	0%
Calcium 624.6mg	0%
Iron 14.3mg	0%
Potassium 3332.3mg	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: 20.1%

Protein: 45.0%

Carbs: 35.0%