Dinner

Chicken Tikka Masala

Chicken curry cooked in various different spices, on a bed of rice.

Nutrition facts (per serving)
Calories
350
Protein
30
g
Fats
15
g
Carbs
15
g
Ingredients
Serving
Unit
Metric
Imperial
Conversion Chart
150
g
boneless, skinless chicken breast, cut into bite-sized pieces
50
g
plain yogurt
7.5
mL
lemon juice
1
tsp
ginger-garlic paste
1
tsp
ground cumin
1
tsp
ground coriander
0.75
tsp
paprika
0.5
tsp
turmeric
0.5
tsp
garam masala
50
g
tomato puree
1
small onion, finely chopped
1
garlic clove, minced
15
mL
vegetable oil
Instructions

Step 1/4

Marinate Chicken

In a bowl, combine yogurt, lemon juice, ginger-garlic paste, ground cumin, ground coriander, paprika, turmeric, garam masala, and salt to form a marinade. Add diced chicken breast, ensuring it is evenly coated. Cover and refrigerate for at least 30 minutes, or preferably overnight.

Marinade for healthy chicken for the chicken tikka masala recipe

Step 2/4

Bake Chicken

Preheat the oven to 200°C (400°F). Thread the marinated chicken pieces onto skewers and place them on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until the chicken is fully cooked.

Cooking skewered chicken tikka masala on a grill

Step 3/4

Prepare Masala Sauce

While the chicken is baking, heat vegetable oil in a pan over medium heat. Sauté minced garlic and chopped onion until translucent, about 3-4 minutes. Add ground cumin, ground coriander, paprika, turmeric, and garam masala, cooking for another 1-2 minutes until fragrant. Stir in tomato puree and water, and simmer for 5-7 minutes until the sauce thickens slightly.

Making a chicken tikka masala sauce on a skillet

Step 4/4

Combine and Serve

Once the chicken is cooked, remove it from the oven and add it to the masala sauce. Simmer together for another 2-3 minutes to allow the flavors to meld. Season with salt, garnish with fresh cilantro if desired, and serve hot.

Meal benefits
Strong anti-inflammatory properties from spices
Probiotics for gut support and health