Description
When you crave the rich, comforting flavors of takeout but want to stay strictly on track with your goals, this Chicken Tikka Masala is the ultimate dinner solution. Featuring intensely marinated, charred chicken folded into a silky, aromatic tomato curry, this meal delivers 36 grams of protein and sits comfortably under 400 calories!
Ingredients
Scale
For the Chicken Marinade:
- 1.5 lbs boneless skinless chicken thighs or breasts (cut into 1.5-inch pieces)
- 1/2 cup plain, thick Greek yogurt
- 1 tbsp lemon juice
- 3 cloves garlic (minced)
- 1 tbsp fresh ginger (grated)
- 1 tbsp garam masala
- 1 tsp ground cumin
- 1 tsp paprika (or Kashmiri chili powder)
- 1 tsp kosher salt
For the Masala Sauce:
- 1 tbsp olive oil (or ghee)
- 1 large yellow onion (finely diced)
- 3 cloves garlic (minced)
- 1 tbsp fresh ginger (grated)
- 1 tbsp garam masala
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 can (15 oz) crushed tomatoes or tomato purée
- 1/4 cup heavy cream (or full-fat coconut milk)
- Fresh cilantro (chopped, for garnish)
- 2 cups cooked white basmati rice (for serving)
Instructions
- Marinate the chicken: In a large bowl, whisk together the Greek yogurt, lemon juice, minced garlic, grated ginger, garam masala, cumin, paprika, and salt. Add the chicken pieces and toss until completely coated. Cover and refrigerate for at least 3 hours (or overnight for the absolute best flavor).
- Char the chicken: Heat a large, heavy cast-iron skillet over medium-high heat. Working in batches so you do not overcrowd the pan, add the marinated chicken pieces. Cook for 3 to 4 minutes per side until the yogurt blisters and forms dark, charred edges. Remove the chicken to a plate (it doesn’t need to be fully cooked through yet).
- Build the aromatic base: In the same skillet, lower the heat to medium and add the olive oil. Add the finely diced onion and sauté for 5 to 7 minutes, scraping up any browned bits from the chicken, until the onions are deep golden brown and soft.
- Bloom the spices: Add the minced garlic and grated ginger, cooking for 1 minute until fragrant. Stir in the garam masala, coriander, and turmeric, cooking for an additional 30 seconds to toast the spices.
- Simmer the sauce: Pour in the crushed tomatoes. Let the sauce simmer gently for 10 to 15 minutes. The sauce will reduce, thicken, and turn a deep, rich red color.
- Finish the curry: Stir the heavy cream into the sauce until smooth and vibrant orange. Return the charred chicken (and any resting juices) to the skillet. Simmer for 3 to 5 minutes until the chicken is cooked completely through. Garnish with fresh cilantro and serve hot over rice!
Notes
- Achieve the best char: Do not skip the high-heat searing step. The smoky, blackened edges on the yogurt-coated chicken are exactly what gives this dish its authentic “tikka” identity.
- Prevent a watery sauce: Always allow the crushed tomato base to simmer and reduce to a thick serving consistency before you add the chicken and the cream.
- Store for meal prep: Allow the curry to cool completely before portioning it into airtight glass containers. Store in the refrigerator for up to 3 days. Reheating gently in the microwave revives the creamy sauce beautifully.
- Prep Time: 15 minutes
- Marinating Time: 3 hours
- Cook Time: 25 minutes
- Category: Dinner / Meal Prep
- Method: Stovetop Skillet
- Cuisine: Indian-Inspired / British-Indian
Nutrition
- Serving Size: 1 serving
- Calories: 390 kcal
- Sugar: 5 g
- Sodium: 680 mg
- Fat: 22 g
- Saturated Fat: 8 g
- Unsaturated Fat: 12 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 36 g
- Cholesterol: 135 mg