Chicken tikka masala is one of my absolute favorite Indian dishes. While not a traditional meal, it is Indian at heart and offered at most Indian restaurants here in the US. This healthier version is one of my go-to meal prep meals because it’s high in protein and low in fat and carbs (but I do add rice or naan for added carbs).
I bought an Instant Pot just for this recipe. While you do not need an Instant Pot it makes it is quicker and easier to make, especially if you cook during the work week. If you do not have an Instant Pot take this as your sign to invest in one or you can find other cooking methods on the Well Plated website.
I really dislike peas because I feel like they are added to recipes which don’t call for peas (carbonara, for example). Peas do not belong in chicken tikka masala either but since this is a healthier version of the recipe I kept them in anyways and admit that I don’t dislike them as much. The spices overpower (in a good way) the flavor of peas and they add a nice texture.
I’ve frozen extra as individual servings without a problem. I’ll take it out the day before and defrost in the fridge.
Yield: 6 servings (approx. 379 calories per serving using 3.3 lbs chicken and butter | 9.5 g fat | 10.5 g carbs | 61 g protein)
Ingredients:
2-3+ lbs chicken breast, diced and salted (recipe calls for 2 lbs but I find 3 to be better)
Salt, to taste
1 tbsp unsalted butter (or ghee or oil)
1 small yellow onion, diced
3 garlic cloves, minced
1 tbsp fresh ginger, minced (from the tube works)
1 tbsp garam masala
1 tsp chili powder
1 tsp cumin
1 tsp turmeric
1/4 tsp cayenne (or to taste, I use 1 tsp)
1 8 oz can no salt added tomato sauce
1 13.5 oz can light coconut milk
3/4 cup frozen peas (optional)
1 small container (about 1/2 cup) Greek plain non-fat yogurt
Rice* or naan for serving (not included in nutritional info)
Cilantro for garnish (optional)
*Or you can make my Indian spiced cauliflower rice found here
Directions:
Set your Instant Pot to SAUTE and add the butter. Once melted add your chopped onion, garlic, ginger and all of the spices (from garam masala to cayenne). Cook, stirring often, until fragrant. Add your diced chicken and brown, about 4 minutes. Add the tomato sauce and stir together to coat the chicken. Cover and PRESSURE COOK on high for 8 minutes. Vent immediately. Uncover and add your coconut milk. Turn instant pot back on to SAUTE. Bring to a simmer and cook until sauce thickens, 10-15 minutes. Add peas and stir. Turn off your instant pot and let the mixture cool slightly before adding the yogurt (otherwise it may curdle). Taste and adjust seasoning as necessary. Serve with warm rice and/or a slice of naan (I like the mini naan from Stonefire).
Recipe from Well Plated.
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