This Easy Healthy Chicken Tikka Masala features pieces of boneless chicken marinated in spices and yogurt and then wrapped up in a creamy, spicy tomato sauce! This is easy, creamy, and delicious-making it a perfect weeknight meal- and better than any take-out!

Makes 5 servings

What is Chicken Tikka Masala?

Traditional Indian chicken tikka masala is a dish consisting of roasted marinated chicken chunks (chicken tikka) in spiced curry sauce. The curry is usually creamy and orange-coloured. This dish was popularized by cooks from the Indian subcontinent living in Great Britain and is offered at restaurants around the world.

What ingredients do I need Easy Healthy Chicken Tikka Masala?

• Skinless Boneless Chicken breasts or tenders-cut into bite size chunks
• Garlic-minced
• Ginger- minced 
• Non fat plain Greek yogurt-this tenderizes the chicken
• Kosher salt, to taste 
• Black pepper, to taste
• Onion– diced
• Ginger- freshly grated or minced 
• Garam masala or curry powder – this can be found at most grocery stores near the seasonings and spices. You can also find HERE on Amazon.
• Chili powder
• Ground turmeric
• Tomato paste
• Tomato sauce
• Low sodium chicken broth
• Cornstarch 
• Fresh cilantro or parsley-chopped for garnish 

What is Garam Masala?

Garam masala is a blend of ground spices, originating from South Asia, common in Indian, Pakistani, Nepalese, and Bangladeshi, cuisines. You can find it HERE on Amazon or at most grocery stores near the spices. You can use curry powder as a substitute, swapping garam masala entirely in your recipe. 

How do I make this Easy Healthy Chicken Tikka Masala?

Season chicken pieces with salt and pepper. Combine the seasoned chicken pieces, minced garlic, minced ginger, and non fat Greek yogurt into a medium size mixing bowl.

Mix well, cover and put in the fridge to marinate for 30 minutes. Be sure NOT to SKIP this step. The Greek yogurt tenderizes the chicken and makes it so delicious! 

Spray a large stockpot or Dutch with non stick cooking spray and heat over medium heat. 

Add chicken and onion to the pot and cook until golden, about 8 minutes.

Stir in tomato paste, garlic, ginger, garam masala, chili powder, and turmeric for about 1 minute.

Stir in tomato sauce and chicken broth; season with more salt and pepper, to taste.

Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 8-10 minutes.

Stir together the yogurt and cornstarch in a small bowl. Let it sit for 2-5 minutes.

Whisk in few spoonfuls of the heated Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. 

Stir in non fat plain or Greek yogurt mixture into the skille.

Stir and cook until heated through, about 1-2 minutes.

Serve warm with brown, basmati rice, Naan bread, garnished with cilantro, if desired

Makes 5 servings

Can I freeze this Easy Healthy Chicken Tikka Masala?

Yes, let the tikka masala cool completely before storing in an air tight freezer-safe container or bag. Freeze for up to 2 months.

Chicken ingredients:

• 1 1/2 lb. skinless boneless chicken breasts or tenders, cut into bite size chunks
• 1 Tbsp minced garlic
• 1 Tbsp fresh ginger, minced 
• 3 Tbsp non fat plain Greek yogurt-this tenderizes the chicken
• Kosher salt, to taste 
• Black pepper, to taste

Ingredients: 

• 1/2 medium onion, diced
• 1/2 Tbsp ginger, freshly grated or minced 
• 1 1/2 tsp garam masala or curry powder 
• 1 tsp chili powder
• 1 tsp ground turmeric
• 3 Tbsp tomato paste
• 1/2 Tbsp minced garlic
• 1 (15 oz.) can tomato sauce
• 1 cup low sodium chicken broth
• 4 Tbsp non fat plain Greek yogurt
• 1 Tbsp cornstarch 
• 2 Tbsp fresh cilantro or parsley, chopped for garnish 

Directions:

1. Season chicken pieces with salt and pepper. Combine the seasoned chicken pieces, minced garlic, minced ginger, and non fat Greek yogurt into a medium size mixing bowl. Mix well, cover and put in the fridge to marinate for 30 minutes. Be sure NOT to SKIP this step. The Greek yogurt tenderizes the chicken and makes it so delicious! 
2. Spray a large stockpot or Dutch with non stick cooking spray and heat over medium heat. 
3. Add chicken and onion to the pot and cook until golden, about 8 minutes.
4. Stir in tomato paste, garlic, ginger, garam masala, chili powder, and turmeric for about 1 minute.
5. Stir in tomato sauce and chicken broth; season with more salt and pepper, to taste.
6. Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 8-10 minutes.
7. Stir together the yogurt and cornstarch in a small bowl. Let it sit for 2-5 minutes. Whisk in few spoonfuls of the heated Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. 
8. Stir in non fat plain or Greek yogurt mixture into the skillet and cook until heated through, about 1 minute.
9. Serve warm with brown, basmati rice, Naan bread, garnished with cilantro, if desired.
10. Store leftovers in the fridge for up to a week, freezer for up to 2 months.

Makes 5 (1 cup) servings

0 Points® per serving

*points do not include rice or naan

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