Tikka Masala Recipe for a Healthy and Delicious Meal
If you’re looking for an easy meal to prepare, this Tikka Masala recipe fits the bill. It’s packed with flavor, but it won’t weigh you down, which makes it ideal if you’re trying to lose weight.
It also happens to be vegetarian, so it’s suitable for people who follow that diet, and the ingredients are simple enough that most anyone can find them in their local grocery store or farmers market. The prep time is quick and cleanup afterward is even quicker.
Preparation Steps
Start by gathering your ingredients. You’ll need chicken, onion, tomatoes, tikka masala sauce (get it from an Indian grocery store) yogurt, garlic cloves and salt to taste.
Chop half of one of your onions into large chunks; sauté them in oil until they become translucent. Add three cloves of garlic (chopped), stir together with the onions while cooking.
When they are soft but not browned add in your chopped chicken breast cubes along with any spices you desire such as cumin or cardamom (about a teaspoon is good).
Mix thoroughly to coat all of your chicken pieces with these flavors. After about five minutes, add in your chopped tomatoes. Allow to cook down until most of their juices have evaporated (about 10 minutes). Now add about 1/4 cup of water and 1/2 cup of yogurt at a time so that you can achieve a thick consistency.
Stir constantly so that nothing burns on the bottom! Add salt to taste after adding each addition of water and yogurt. Once it has reached your desired consistency remove from heat, serve over rice or naan bread if desired.
A lot of people will use cream instead of yogurt because it tastes similar but with less fat. If you want extra calories, feel free to substitute all or part of your yogurt for heavy cream.
Note that I don't recommend doing both because too much cream will make things very unhealthy. In fact, if you're going to do that I recommend using only heavy cream and skipping out on using any sort of dairy products at all!
It's basically a cheat meal so eat accordingly! That being said though... do try out my recipe when you have some free time in the evening. It'll be worth it, trust me!
You can also modify it by adding vegetables such as peas or carrots; cooking them before adding in your chicken is fine since they take longer to cook than meat does.
Kitchen Tools
Having right kitchen tools are very important to make your cooking job easy and save your valuable time. Here are some kitchen tools that you need to buy if you’re thinking of making Tikka masala: big frying pan, hot plate, spice jar, blender or food processor, two cups or one bigger cup, one small bowl etc.
Here we go with ingredient list: three chicken breasts (if you don’t like spicy food then replace it with half quantity of chicken), five slices of onions and one piece of garlic bulb.
For marinating process use: one teaspoon salt, half teaspoon ginger-garlic paste, quarter cup yogurt ,one teaspoon red chili powder (adjust according to your spice level) and two table spoons oil. I
f you want to add some more flavor in your dish then add one teaspoon coriander powder, 1⁄4 tea spoon turmeric powder and one tea spoon garam masala . Now let’s start with preparation process. First take a bowl and put all these ingredients in it.
Mix them well until they get mixed properly so that all spices get mixed well in yogurt. Then take another bowl and put chicken pieces in it. Pour prepared mixture over them and mix them properly so that all pieces get coated properly with spices mixture.
Keep them aside for at least four hours so that they can get marinated properly; otherwise they will not taste good when cooked later on. After four hours now cook them by using grill option in oven. Put them on tray and place tray inside oven. Turn on grill option and set temperature as 400 degrees Fahrenheit.
Set timer for 20 minutes so that chicken gets cooked properly from inside as well as outside. After 20 minutes turn off grill option but keep oven turned on because we have to bake tikkas further so that they become crispy from outside while remaining soft from inside.
Bake them further for 15 minutes or till they become golden brown color from outside while remaining soft from inside. Once done remove them from oven and serve hot with any kind of bread or rice. You can also serve it with naan bread or butter naan bread. Enjoy!
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Serving Suggestions
If you’re going out to eat with friends, choose something from our Indian recipes collection.
It’s impossible to find a healthy Indian dish on many restaurant menus, but making it at home is easy. Our tikka masala recipe uses spices like turmeric, ginger, garam masala, cumin and garlic. But we also use leaner meats like ground turkey or chicken thighs.
We added cauliflower to make sure there are veggies in your meal. Cauliflower rice makes an excellent substitute for rice because of its neutral flavor profile. Choose chicken breast instead of red meat like beef or lamb for even more health benefits—plus it’s easier on your wallet!
Serve your tikka masala over steamed cauliflower rice and add chopped tomatoes, cucumbers and fresh cilantro to boost its nutrient content. Enjoy!
Making food at home can be hard without some guidance and inspiration. While most restaurants can't give you both, Food Network chefs offer plenty of tips online for cooking in your own kitchen.
Try Chef Bobby Flay's steak fajitas recipe, or follow his tips on how to grill vegetables when it's cold outside. Other great ideas include chef Rachael Ray's kung pao chicken pasta salad or chef Alton Brown's sushi burrito if you're looking for ways to spice up your lunches as well as dinner.
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There are millions upon millions of websites dedicated to cats, so there must be something special about them! Learn more about cats with these sites:
Nutritional Breakdown
One of India’s most beloved curries, tikka masala can be made with ground meat or chicken. Since it is best served over rice, you’ll want to make sure your curry has enough flavor without adding excess calories. Use lean meat and avoid frying it in oil.
As long as you aren’t using high-fat cream or coconut milk, tikka masala should still be relatively healthy even if you add heavy cream or ghee to sauce. Don’t add cheese or raisins; both are full of saturated fat that will ruin an otherwise low-calorie dish.
If you don’t like spicy food, cut down on cayenne pepper—but do not eliminate it completely! Spices such as cayenne pepper may help regulate blood sugar levels and reduce inflammation throughout your body.
Cayenne peppers also contain capsaicin, which has been shown to help suppress appetite.
The original recipe calls for fish sauce instead of soy sauce but we used soy sauce instead because fish smells really bad when cooked
- (and I do not like fishy smell).
Fish sauces have a lot more sodium than soy sauces so I suggest using 1/2 cup less water than what is required by original recipe. Soy sauce also has added salt in it which makes it easier to control your salt intake.
You can use regular or lite coconut milk, although you might want to reduce amount if you are watching your fat intake.
We did not add sugar to our curry since there was enough sweetness from tomatoes, however if you prefer yours sweeter, feel free to add sugar as per your taste.
The original recipe says that it serves 6 people, but we only got 3 servings out of it because there was no rice left over after all three servings were made!
To make sure you get 6 servings out of it, double up on rice portion! I would definitely make tikka masala again and again since my husband loves Indian food and he enjoyed eating tikka masala very much!
