Low Sodium Tikka Chicken

Elevate your weeknight dinners with this flavorful Low Sodium Tikka Chicken, a heart-healthy twist on the classic Indian dish. Tender, bite-sized pieces of marinated chicken are seared to perfection and simmered in a creamy, spiced tomato sauce— all without the excess salt. Featuring a yogurt-based marinade infused with aromatic spices like cumin, coriander, turmeric, and garam masala, this recipe is bursting with bold flavors while keeping sodium in check. Perfectly balanced with a touch of fresh lemon juice and rich coconut milk or cream, it pairs beautifully with brown rice, quinoa, or roasted vegetables. Ready in under an hour, this simple yet satisfying meal is ideal for those seeking a low-sodium but high-flavor dining experience. Garnish with fresh cilantro for a bright, finishing touch!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound Boneless, skinless chicken breasts
• 1 cup Plain, unsweetened Greek yogurt
• 2 tablespoons Fresh lemon juice
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Paprika
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground garam masala
• 0.25 teaspoon Cayenne pepper (optional, for heat)
• 2 tablespoons Olive oil
• 2 tablespoons Fresh cilantro, chopped (for garnish)
• 1 cup Unsalted tomato puree
• 0.5 cup Heavy cream or coconut milk (for a dairy-free option)
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Cut the chicken breasts into bite-sized pieces and set aside in a large bowl.

Step 2

In a separate bowl, mix together the Greek yogurt, lemon juice, minced garlic, minced ginger, ground cumin, ground coriander, paprika, turmeric powder, garam masala, black pepper, and cayenne pepper (if using) to create a marinade.

Step 3

Pour the marinade over the chicken, ensuring all pieces are well coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour or up to overnight for maximum flavor.

Step 4

Preheat a large skillet or grill pan over medium heat and add 1 tablespoon of olive oil.

Step 5

Remove the chicken pieces from the marinade (shaking off excess) and cook in batches. Sear on each side for about 3-4 minutes until the chicken is lightly charred and cooked through. Remove the cooked chicken from the pan and set aside.

Step 6

In the same skillet, heat the remaining tablespoon of olive oil over medium heat. Add the unsalted tomato puree and stir for 2-3 minutes until it begins to thicken.

Step 7

Stir in the heavy cream or coconut milk and bring the sauce to a simmer. Let it cook for 4-5 minutes, stirring occasionally.

Step 8

Add the cooked chicken to the sauce and simmer for another 5 minutes to combine the flavors.

Step 9

Garnish with freshly chopped cilantro before serving.

Step 10

Serve hot with steamed brown rice, quinoa, or a side of roasted vegetables for a complete, low sodium meal.

Nutrition Facts

Serving size	(1137.1g)

Amount per serving	% Daily Value*
Calories	1721.2

Total Fat 90.3g	0%
Saturated Fat 37.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 527.6mg	0%
Sodium 500.2mg	0%
Total Carbohydrate 42.6g	0%
Dietary Fiber 7.2g	0%
Total Sugars 21.4g
Protein 176.3g	0%

Vitamin D 4.5IU	0%
Calcium 480.3mg	0%
Iron 10.9mg	0%
Potassium 2898.5mg	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: 48.1%

Protein: 41.8%

Carbs: 10.1%