Low Sodium Tikka Masala Chicken

Indulge in the flavorful and heart-friendly delight of Low Sodium Tikka Masala Chicken, a healthier twist on a beloved classic! This recipe combines tender, marinated chicken breast with a velvety sauce made from low-sodium tomato puree and creamy coconut milk, bringing you all the rich, aromatic spices of traditional tikka masala with a fraction of the salt. Toasted garam masala, smoked paprika, and turmeric infuse the dish with deep, bold flavors, while fresh cilantro adds a vibrant finishing touch. Perfectly paired with steamed basmati rice or low-sodium naan, this guilt-free comfort food is ready in just under an hour, making it an ideal choice for weeknight dinners or special occasions. Enjoy a balanced, flavorful meal without compromising on taste or health!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 120 milliliters Plain Greek yogurt (unsweetened)
• 2 tablespoons Lemon juice
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 2 teaspoons Ground cumin
• 2 teaspoons Ground coriander
• 1 teaspoon Ground turmeric
• 2 teaspoons Garam masala
• 2 teaspoons Smoked paprika
• 400 grams Tomato puree (low-sodium or no-salt-added)
• 200 milliliters Coconut milk (unsweetened, full-fat)
• 2 tablespoons Olive oil
• 2 tablespoons Fresh cilantro, chopped
• 0.5 teaspoon Ground black pepper
• 100 milliliters Water

Directions

Step 1

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

Step 2

In the bowl, combine the chicken with Greek yogurt, lemon juice, minced garlic, minced ginger, 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, and 1 teaspoon of ground turmeric. Mix well to coat the chicken and marinate in the refrigerator for at least 30 minutes (or up to overnight).

Step 3

Heat 2 tablespoons of olive oil in a large skillet or pot over medium heat.

Step 4

Add the marinated chicken in batches (if necessary) to the skillet, searing it until lightly browned on all sides. Remove the chicken and set aside.

Step 5

In the same skillet, add the remaining ground cumin, ground coriander, ground turmeric, garam masala, and smoked paprika. Stir well to toast the spices for 30 seconds, releasing their aroma.

Step 6

Add the low-sodium tomato puree to the skillet and stir until it combines with the spices. Allow the tomato sauce to simmer for 5 minutes.

Step 7

Pour the coconut milk and water into the skillet, stirring until the sauce is smooth and creamy. Simmer for an additional 5 minutes.

Step 8

Return the seared chicken to the skillet, ensuring it is fully coated in the sauce. Reduce the heat to low and allow the chicken to cook through, approximately 20 minutes.

Step 9

Taste the sauce and adjust with a pinch of ground black pepper if needed.

Step 10

Garnish with fresh chopped cilantro before serving.

Step 11

Serve warm with steamed basmati rice or low-sodium naan bread for a complete meal.

Nutrition Facts

Serving size	(1425.2g)

Amount per serving	% Daily Value*
Calories	1876.3

Total Fat 99.3g	0%
Saturated Fat 53.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 429.1mg	0%
Sodium 524.5mg	0%
Total Carbohydrate 66.3g	0%
Dietary Fiber 17.3g	0%
Total Sugars 31.0g
Protein 178.1g	0%

Vitamin D 25IU	0%
Calcium 377.8mg	0%
Iron 26.1mg	0%
Potassium 4157.0mg	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: 47.8%

Protein: 38.1%

Carbs: 14.2%