Low Sodium Tikka Masala

Indulge in the rich, aromatic flavors of this Low Sodium Tikka Masala, a healthier twist on the classic Indian dish that doesn’t compromise on taste. Tender, marinated chicken thighs are simmered in a luscious, velvety sauce made with a vibrant blend of warming spices, low sodium tomato paste, and creamy unsweetened coconut milk. Perfect for anyone looking to reduce their salt intake without sacrificing bold, savory flavors, this recipe showcases a balanced medley of turmeric, cumin, paprika, and garam masala. Ready in just an hour, it's an ideal dinner option served over fluffy steamed rice, hearty quinoa, or soft naan. With a touch of fresh lemon juice to brighten up the dish and optional cilantro for garnish, this satisfying meal is sure to become a family favorite.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 lb Boneless, skinless chicken thighs
• 1 cup Plain unsweetened yogurt (low sodium)
• 4 cloves Garlic, minced
• 1 tbsp Ginger, minced
• 1 tsp Ground turmeric
• 1 tsp Ground cumin
• 1 tsp Ground coriander
• 1 tsp Ground paprika
• 0.25 tsp Ground cinnamon
• 2 tbsp Low sodium tomato paste
• 1 can (14.5 oz) Diced tomatoes (no salt added)
• 1 cup Unsweetened coconut milk
• 2 tbsp Olive oil
• 2 tbsp Chopped fresh cilantro (optional, for garnish)
• 1 tbsp Fresh lemon juice
• 1 tsp Unsalted garam masala
• 0.5 cup Water
• 0.25 tsp Black pepper
• 0.25 tsp Cayenne pepper (optional, for heat)

Directions

Step 1

In a large bowl, combine yogurt, garlic, ginger, turmeric, cumin, coriander, paprika, and cinnamon.

Step 2

Cut chicken thighs into bite-sized pieces and add them to the marinade, ensuring all the pieces are coated. Cover and refrigerate for at least 30 minutes (or up to overnight for more flavor).

Step 3

Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Add the marinated chicken pieces and cook until just browned, about 3-4 minutes per side. Remove from the skillet and set aside.

Step 4

In the same skillet, add the remaining olive oil and sauté garlic and ginger for 1 minute until fragrant.

Step 5

Stir in tomato paste, garam masala, and cayenne pepper (if using) and cook for 2 minutes to deepen the flavors.

Step 6

Add the diced tomatoes and water to the skillet. Use a wooden spoon to scrape any browned bits from the bottom of the pan. Simmer for 8-10 minutes on medium heat.

Step 7

Pour in the coconut milk and stir well. Let the sauce simmer for another 5 minutes.

Step 8

Return the chicken to the skillet, along with any juices it released. Simmer everything together for 12-15 minutes, or until the chicken is fully cooked and tender.

Step 9

Stir in fresh lemon juice and black pepper. Taste and adjust seasoning if necessary (keeping it low sodium).

Step 10

Serve hot over steamed rice, quinoa, or with naan. Garnish with fresh cilantro if desired.

Nutrition Facts

Serving size	(1568.3g)

Amount per serving	% Daily Value*
Calories	1582.9

Total Fat 90.0g	0%
Saturated Fat 25.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 582.8mg	0%
Sodium 583.0mg	0%
Total Carbohydrate 50.6g	0%
Dietary Fiber 11.1g	0%
Total Sugars 29.4g
Protein 139.5g	0%

Vitamin D 157.9IU	0%
Calcium 1154.9mg	0%
Iron 12.8mg	0%
Potassium 2876.3mg	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: 51.6%

Protein: 35.5%

Carbs: 12.9%