Skinny Chicken Tikka Masala Recipe

This recipe brings a healthy twist to the classic Indian dish, Chicken Tikka Masala. A lighter version, it's packed full of traditional flavors and spices, guaranteeing a mouthwatering, aromatic dish without the guilt. Using canola oil and 1% milk, it's a perfect choice for those looking to enjoy a satisfying meal while maintaining a balanced diet.

Photos of Skinny Chicken Tikka Masala Recipe

While the ingredients needed for this recipe are widely available, there are a few specialty items. Fresh ginger, garam masala, and turmeric may not be in all pantries but are essential to creating the authentic flavor of this dish. These items can often be found in the international or spice aisles of most supermarkets.

Ingredients for Skinny Chicken Tikka Masala

Canola oil: A healthier cooking oil option compared to butter or heavy oils.

Onions: Adds a savory depth to the dish.

Fresh ginger: Brings a spicy, slightly sweet flavor.

Garlic: Gives a strong, pungent flavor.

Crushed tomatoes: Provides a tangy base for the sauce.

Yogurt: Adds a creamy texture and mild tart flavor.

Milk: Lightens the dish while maintaining creaminess.

Cumin: Gives a warm, earthy flavor.

Garam masala: A blend of ground spices common in India.

Turmeric: Provides color and a mild, earthy flavor.

Chili powder: Adds heat to the dish.

Chicken breasts: The main protein of the dish.

Fresh cilantro: Used for garnishing and adds a fresh, citrusy flavor.

One reader, Ekaterina Rice says:

This skinny chicken tikka masala recipe is a game-changer! The flavors are rich and authentic, and the dish is surprisingly light. It's a guilt-free indulgence that satisfies my cravings. I love that I can enjoy a classic comfort food without any of the guilt. Highly recommended!

Ekaterina Rice

Techniques for Crafting Skinny Chicken Tikka Masala

How to sauté onions: Sauté the onions in a skillet over medium heat until they turn golden, stirring occasionally.

How to crush ginger: Use a grater or the back of a spoon to crush the ginger into a paste.

How to simmer the sauce: After adding the tomatoes, yogurt, and milk, reduce the heat to low and let the sauce simmer for about 10 minutes, stirring occasionally, until it thickens.

How to cook the chicken: Add the chicken to the sauce and simmer for 10 to 15 minutes or until it is cooked through, ensuring it reaches an internal temperature of 165°F (74°C).

How to serve: Sprinkle a generous amount of chopped cilantro over the chicken tikka masala and serve with basmati rice or naan. Enjoy!

How To Make Skinny Chicken Tikka Masala

Grab a bite of this hearty chicken tikka masala, made with tender chicken breast marinated in a spiced and creamy tomato sauce, for richer meal!

Preparation: 5 minutes

Cooking: 30 minutes

Total: 35 minutes

Serves:

Ingredients

2tspcanola oil,or butter
1small onion,minced
1tbspfresh ginger,grated
3garlic cloves,crushed
1½cupscrushed tomatoes
4ozyogurt,fat-free
½cup1% milk
1tbspcumin
1tbspgaram masala
1tspturmeric,optional
½tbspchili powder
salt,to taste
2chicken breasts,boneless, cut into bite sized pieces
4tbspfresh cilantro,or to taste

Instructions

Heat the oil in a large heavy skillet over medium heat. Add the onions, then cook until golden.
Add the crushed ginger, stir for a few minutes, then add the garlic and cook for 1 more minute.
Add the cumin, garam masala, turmeric, chili powder, and salt, then mix well for about 2 minutes until fragrant.
Stir in the tomatoes, yogurt, and milk. Simmer on low heat for about 10 minutes until the sauce thickens.
Add the chicken and simmer for 10 to 15 minutes or until cooked through.
Sprinkle a generous amount of chopped cilantro, serve with Basmati Rice or Naan, and enjoy!

Nutrition

Calories: 255.19kcal
Fat: 12.45g
Saturated Fat: 3.42g
Trans Fat: 0.10g
Monounsaturated Fat: 5.39g
Polyunsaturated Fat: 2.66g
Carbohydrates: 14.89g
Fiber: 3.13g
Sugar: 7.83g
Protein: 22.59g
Cholesterol: 60.89mg
Sodium: 618.23mg
Calcium: 150.51mg
Potassium: 670.65mg
Iron: 3.64mg
Vitamin A: 75.77µg
Vitamin C: 11.55mg

Pro Tip for Perfecting Skinny Chicken Tikka Masala

When adding the spices to the skillet, it's important to stir them well to ensure they are evenly distributed throughout the dish. This will help to infuse the flavors into the onions and garlic, creating a more flavorful base for your chicken tikka masala. Additionally, simmering the sauce on low heat allows the flavors to meld together and intensify. Be patient and resist the urge to increase the heat, as this could cause the sauce to burn or the dairy ingredients to curdle.

Time-Saving Tips for Skinny Chicken Tikka Masala Recipe

Prep ahead: Chop and measure all ingredients in advance to streamline the cooking process.

One-pot wonders: Opt for recipes that require minimal dishes and cooking utensils for easy cleanup.

Batch cooking: Make a larger portion and store leftovers for quick and convenient meals throughout the week.

Kitchen organization: Keep your kitchen tidy and organized to easily locate ingredients and utensils while cooking.

Time-saving tools: Utilize kitchen gadgets like food processors and slow cookers to expedite meal preparation.

Efficient multitasking: Plan and execute tasks in parallel to maximize productivity in the kitchen.

Simplify recipes: Choose straightforward recipes with minimal steps and ingredients for efficient cooking.

Substitute Ingredients For Skinny Chicken Tikka Masala Recipe

canola oil - Substitute with olive oil: Olive oil is a healthier alternative to canola oil and adds a rich flavor to the dish.
onion - Substitute with shallots: Shallots have a milder flavor and can add a subtle sweetness to the dish.
fresh ginger - Substitute with ground ginger: Ground ginger can be used as a substitute in a pinch and still provides a warm, spicy flavor.
garlic cloves - Substitute with garlic powder: Garlic powder can be used as a substitute, but use it sparingly as it is more concentrated than fresh garlic.
crushed tomatoes - Substitute with tomato sauce: Tomato sauce can be used as a substitute for crushed tomatoes, providing a smoother texture to the dish.
yogurt - Substitute with Greek yogurt: Greek yogurt is a thicker and creamier alternative to regular yogurt, adding richness to the dish.
1% milk - Substitute with coconut milk: Coconut milk adds a creamy texture and a hint of sweetness to the dish.
cumin - Substitute with coriander: Coriander has a similar warm and citrusy flavor to cumin and can be used as a substitute.
garam masala - Substitute with curry powder: Curry powder can be used as a substitute, providing a blend of warm spices and a hint of heat.
turmeric - Substitute with paprika: Paprika can be used as a substitute, adding a mild peppery flavor and a vibrant color to the dish.
chili powder - Substitute with cayenne pepper: Cayenne pepper can be used as a substitute for chili powder, providing a similar level of heat.
salt - Substitute with low-sodium soy sauce: Low-sodium soy sauce can be used to season the dish while adding a savory umami flavor.
chicken breasts - Substitute with turkey breast: Turkey breast is a lean alternative to chicken and can be used in place of chicken for a healthier option.
fresh cilantro - Substitute with fresh parsley: Fresh parsley can be used as a substitute, adding a fresh and herbaceous flavor to the dish.

Presenting Your Skinny Chicken Tikka Masala

Elevate the plating: Arrange the chicken tikka masala in a circular motion on the plate, ensuring the sauce is evenly distributed around the chicken.
Garnish with fresh cilantro: Sprinkle a delicate amount of freshly chopped cilantro over the dish, adding a pop of vibrant green color and a burst of fresh flavor.
Incorporate artistic drizzling: Use a squeeze bottle to create a beautiful, artistic drizzle of yogurt on the plate, adding a touch of elegance and finesse to the presentation.
Utilize negative space: Embrace the concept of negative space on the plate, allowing the vibrant colors of the dish to stand out and captivate the eye.
Add a touch of heat: Garnish the dish with a small sprinkle of red chili powder for a hint of spice and a visually striking element.
Enhance with edible flowers: Consider adding a few edible flowers as a sophisticated and visually stunning garnish, elevating the overall presentation.
Incorporate geometric elements: Introduce geometric elements into the plating, such as arranging the chicken pieces in a visually appealing pattern to create an aesthetically pleasing presentation.
Use elegant serving ware: Select elegant and refined serving ware to complement the dish, enhancing the overall dining experience for the judges.

Essential Tools for Making Skinny Chicken Tikka Masala

Cutting board: A flat board used for cutting and preparing ingredients.
Chef's knife: A versatile kitchen knife used for slicing, chopping, and dicing.
Skillet: A frying pan with a flat bottom and sloping sides, used for frying, searing, and sautéing.
Wooden spoon: A cooking utensil used for stirring, mixing, and serving.
Measuring cups: Used to measure liquid or dry ingredients accurately.
Measuring spoons: Used to measure small amounts of ingredients accurately.
Whisk: A kitchen tool used for whipping, beating, and stirring ingredients.
Saucepan: A deep cooking pan with a handle and a lid, used for making sauces and boiling liquids.
Tongs: A utensil with two arms and a pivot, used for picking up and holding food.
Grater: A kitchen tool used for grating cheese, vegetables, and other foods.
Garlic press: A tool used to crush garlic cloves efficiently.
Blender: A kitchen appliance used to blend, mix, and puree ingredients.
Baking dish: A deep, oven-safe dish used for baking and roasting.
Aluminum foil: Used for wrapping and covering food during cooking and storage.
Spatula: A kitchen tool with a broad, flat, flexible blade, used for lifting and flipping food.
Oven: A kitchen appliance used for baking, roasting, and heating food.
Stove: A cooking appliance with burners or heating elements for cooking food in pots and pans.
Cutting knife: A sharp knife used for cutting and slicing ingredients.
Mixing bowl: A bowl used for mixing and combining ingredients.
Can opener: A tool used for opening cans of ingredients.
Colander: A bowl-shaped kitchen utensil with perforations for draining liquids from food.
Peeler: A tool used for peeling the skin from fruits and vegetables.
Grill: A cooking appliance used for grilling and barbecuing food.
Pastry brush: A kitchen tool with bristles, used for applying sauces or glazes to food.
Rolling pin: A cylindrical kitchen tool used to flatten and shape dough.
Parchment paper: A non-stick paper used for lining baking sheets and pans.
Mortar and pestle: A tool used for grinding and crushing spices and herbs.
Strainer: A kitchen tool used for straining liquids and separating solids from liquids.

Storing and Freezing Skinny Chicken Tikka Masala

Let the chicken tikka masala cool completely before storing or freezing.
Transfer the cooled tikka masala to an airtight container or a freezer-safe bag.
If using a container, make sure to leave some space at the top for expansion during freezing.
Label the container or bag with the date and contents for easy identification.
Store the tikka masala in the refrigerator for up to 4 days.
To freeze, place the container or bag in the freezer for up to 2 months.
When ready to eat, thaw the frozen tikka masala in the refrigerator overnight.
Reheat the thawed or refrigerated tikka masala in a saucepan over medium heat, stirring occasionally, until heated through.
If the sauce appears too thick after reheating, add a splash of water or milk to achieve the desired consistency.
Serve the reheated chicken tikka masala hot with fresh cilantro and your choice of basmati rice or naan bread.

Reheating Leftover Skinny Chicken Tikka Masala

Stovetop method: transfer the leftover chicken tikka masala to a saucepan and reheat it over medium-low heat, stirring occasionally. If the sauce appears too thick, add a splash of water or chicken broth to thin it out. Heat until the chicken is warmed through and the sauce is bubbling.
Microwave method: place the leftover chicken tikka masala in a microwave-safe dish and cover it with a damp paper towel to prevent splatters. Microwave on high for 1-2 minutes, stirring halfway through, until the chicken is heated through and the sauce is steaming. Be careful not to overheat, as this can cause the chicken to become tough and rubbery.
Oven method: preheat your oven to 350°F (175°C). Transfer the leftover chicken tikka masala to an oven-safe dish and cover it with foil. Place the dish in the preheated oven and bake for 15-20 minutes, or until the chicken is heated through and the sauce is bubbling. Remove the foil for the last 5 minutes of reheating to allow the top to brown slightly.
Slow cooker method: if you have a larger portion of leftover chicken tikka masala, you can reheat it in a slow cooker. Transfer the leftovers to the slow cooker and set it to low heat. Cover and let it warm for 1-2 hours, stirring occasionally, until the chicken is heated through and the sauce is hot.
Regardless of the reheating method you choose, be sure to stir the chicken tikka masala well to ensure even heating and prevent any cold spots. If the sauce appears too thick after reheating, add a small amount of water or chicken broth to achieve the desired consistency. Taste and adjust the seasoning if needed, as flavors can sometimes intensify or mellow during storage.

Interesting Fact About Skinny Chicken Tikka Masala

The chicken tikka masala recipe is a popular Indian dish that was actually created in Britain. It is believed to have originated in an Indian restaurant in Glasgow, Scotland. This dish has become a staple of British cuisine and is enjoyed by people all over the world.

Skinny Chicken Tikka Masala: Budget-Friendly Meal

The cost-effectiveness of this skinny chicken tikka masala recipe is quite high. The use of affordable ingredients like onions, tomatoes, and spices makes it budget-friendly. The addition of yogurt and 1% milk keeps the dish light and economical. With the use of boneless chicken breasts, the overall cost remains reasonable. The approximate cost for a household of 4 people would be around $15-$20, making it an affordable and delicious meal option. Overall Verdict: 9/10

Is This Chicken Tikka Masala Recipe Healthy?

This skinny chicken tikka masala recipe is a healthier take on the classic Indian dish. Here's an analysis of its nutritional value:

The recipe uses canola oil, which is low in saturated fat and high in heart-healthy monounsaturated fats.
Onions, ginger, and garlic provide flavor and antioxidants.
Crushed tomatoes are a good source of lycopene, vitamin C, and fiber.
Low-fat yogurt and 1% milk reduce the overall fat content while maintaining a creamy texture.
The spices used, such as cumin, garam masala, turmeric, and chili powder, offer various health benefits and add flavor without extra calories.
Chicken breast is a lean protein source, helping to keep the dish low in fat.
Cilantro adds a fresh flavor and contains antioxidants.

While this recipe is a healthier version of chicken tikka masala, there are still some areas for improvement:

Use Greek yogurt instead of regular yogurt for a higher protein content and lower sugar.
Opt for low-sodium crushed tomatoes to reduce the overall sodium content of the dish.
Include more vegetables, such as bell peppers or spinach, to increase the fiber and nutrient content.
Serve with brown basmati rice or whole wheat naan to add more complex carbohydrates and fiber to the meal.
Adjust the amount of chili powder to suit your spice preference, as some people may find it too spicy.
Use skinless chicken breasts to further reduce the fat content.
Garnish with fresh lemon wedges to add a burst of vitamin C and brighten the flavors.

The Editor's Take on This Skinny Chicken Tikka Masala Recipe

This skinny chicken tikka masala recipe is a delightful and healthier take on the classic dish. The use of canola oil, yogurt, and 1% milk reduces the overall fat content without compromising on flavor. The blend of aromatic spices and fresh cilantro adds depth and freshness to the dish. The method of cooking the chicken in the flavorful sauce ensures a tender and succulent result. Overall, this recipe offers a lighter yet satisfying version of a beloved Indian dish, making it a great choice for those seeking a healthier alternative without sacrificing taste.

Enhance Your Skinny Chicken Tikka Masala Recipe with These Unique Side Dishes:

Roasted Garlic Cauliflower Mash: Create a creamy and flavorful cauliflower mash as a low-carb alternative to traditional mashed potatoes.

Grilled Lemon Asparagus: Grill fresh asparagus with a squeeze of lemon for a bright and tangy side dish that pairs perfectly with the bold flavors of the chicken tikka masala.

Mango Avocado Salad: Combine ripe mango and creamy avocado for a refreshing and tropical salad that provides a sweet and creamy contrast to the spicy chicken tikka masala.

Delicious Alternatives to Skinny Chicken Tikka Masala

Spicy Beef Stir-Fry: This spicy beef stir-fry is a perfect combination of tender beef, crunchy vegetables, and a flavorful sauce. It's a quick and easy dish that's sure to satisfy your cravings for something spicy and savory.

Mango Salsa Chicken: This mango salsa chicken is a refreshing and tropical twist on traditional chicken dishes. The sweet and tangy flavors of the mango salsa perfectly complement the juicy chicken, making it a delightful and flavorful meal.

Creamy Tomato Basil Soup: This creamy tomato basil soup is a comforting and satisfying dish that's perfect for a cozy night in. The rich and velvety texture of the soup, combined with the aromatic flavors of fresh basil, will warm you up from the inside out.

Perfect Appetizers and Desserts for Skinny Chicken Tikka Masala

Appetizers:

Caprese Salad Skewers: Impress your guests with these delightful skewers featuring fresh mozzarella, cherry tomatoes, and basil drizzled with balsamic glaze. A perfect bite-sized appetizer to kick off any meal.

Stuffed Mushrooms: Indulge in these savory stuffed mushrooms filled with a delicious mixture of cream cheese, garlic, and herbs. A crowd-pleasing appetizer that will leave everyone wanting more.

Desserts:

Decadent Chocolate Mousse: Indulge in a rich and creamy chocolate mousse, topped with a dollop of whipped cream and a sprinkle of cocoa powder. The smooth texture and intense chocolate flavor will satisfy any sweet tooth.

Velvety Lemon Cheesecake: Treat yourself to a luscious lemon cheesecake with a buttery graham cracker crust. The tangy lemon flavor combined with the creamy, velvety texture creates a delightful dessert that is perfect for any occasion.

Why trust this Skinny Chicken Tikka Masala Recipe:

This recipe uses fresh ginger, garlic cloves, and a blend of cumin, garam masala, turmeric, and chili powder to create a flavorful and aromatic base. The addition of yogurt and 1% milk provides a creamy texture without the excess calories. The use of chicken breasts ensures a lean protein source, while the finishing touch of fresh cilantro adds a burst of freshness. Trust in the balance of spices and wholesome ingredients to deliver a delicious and guilt-free chicken tikka masala experience.

Share your thoughts and experiences making this Skinny Chicken Tikka Masala Recipe in the Healthy Eating forum. Join the discussion and let us know if you have any tips or variations to make this delicious dish even healthier!

FAQ:

What type of yogurt should I use for this recipe?

You can use any type of plain yogurt for this recipe. Greek yogurt or regular yogurt both work well.

Can I use boneless chicken thighs instead of chicken breasts?

Yes, you can substitute boneless chicken thighs for the chicken breasts in this recipe. Just adjust the cooking time as needed.

Is it possible to make this recipe dairy-free?

Absolutely! You can use dairy-free yogurt and milk alternatives such as almond milk or coconut milk to make this recipe dairy-free.

Can I make this recipe ahead of time?

Yes, you can make the sauce ahead of time and store it in the refrigerator for up to 2 days. When ready to serve, simply reheat the sauce, add the chicken, and simmer until cooked through.

What can I serve with the skinny chicken tikka masala?

This dish pairs well with basmati rice, naan bread, or even a simple side salad. Enjoy it with your favorite accompaniments!