Chicken Tikka Masala

Chicken Tikka Masala


Chicken Tikka Masala (Clean Eating Magazine November/December 2011)

Ingredients (chicken):

  • 1 cup fat-free plain yogurt
  • 1/2 tsp ground ginger
  • 2 cloves garlic, minced
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp ground cardamom
  • 1/4 tsp ground turmeric
  • 1/2 tsp ground cayenne pepper
  • 1 1/2lb boneless, skinless chicken breast, cut into 1-inch cubes

Ingredients (sauce):

  • 1 tbsp olive oil
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1/2 tsp ground ginger
  • 4 1/2 tsp garam masala
  • 1 1/2 tsp chile powder
  • 1/2 tsp ground cayenne pepper
  • One 24-26 oz. jar no-salt-added strained tomatoes (since I already had them on hand, I just blended two 14-0z cans of diced tomatoes in a food processor and left out just a little bit to make it about 26 oz.)
  • 1/2 tsp salt
  • 2/3 cup fat-free sour cream
  • Fresh chopped cilantro


  • In a medium bowl, combine yogurt, ginger, garlic, coriander, cumin, salt, black pepper, cardamom, turmeric, and cayenne. Transfer mixture to a 1-liter Ziploc bag and add chicken. Squish around to coat the chicken and close bag, trying to squeeze out as much air as possible. Let chicken mixture marinate in the refrigerator for 4-8 hours (I left mine in for about 5 hours).
  • Heat a sauté pan on medium heat. Add chicken mixture and cook until chicken is done (about 7 minutes), stirring occasionally. The marinade will have cooked off a little bit, so the chicken should be sitting in a soupy liquid. Drain the chicken in a colander and set aside.
  • To prepare the sauce, heat 1 tbsp olive oil in a large skillet over medium heat. Add onion, garlic, and ginger. Cook, stirring occasionally, until tender and transparent (about 6 minutes). Add garam masala, chile powder, and cayenne pepper and cook for 1 more minute. Add tomatoes and salt; bring to a boil. Reduce heat and bring to a simmer. Partially cover the pain and cook, stirring occasionally until sauce is slightly thickened (10 minutes).
  • Once the sauce has thickened, stir in the sour cream and fresh chopped cilantro. Add drained chicken to the sauce, stirring to combine. Continue to simmer for 5 more minutes.
  • Serve over rice. Enjoy!

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