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Introduction
Chicken Tikka Masala, often hailed as Britain's national dish, has a fascinating history that blends Indian and British culinary traditions. Legend has it that this creamy curry was invented in the 1970s by a Bangladeshi chef in Glasgow, Scotland, when a customer complained about dry chicken. The chef improvised by adding a tomato-cream sauce, and a new classic was born. Our healthy adaptation pays homage to this culinary fusion while catering to modern health-conscious diners. By using Greek yogurt instead of heavy cream and incorporating more vegetables, we've created a lighter version that doesn't compromise on the dish's signature flavors and comforting appeal.
Ingredients
• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 cup plain low-fat Greek yogurt
• 2 tablespoons fresh lemon juice
• 2 teaspoons garam masala
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 4 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon vegetable oil
• 1 large onion, finely chopped
• 1 (14.5 oz) can diced tomatoes
• 1/2 cup tomato puree
• 1/2 cup low-fat coconut milk
• 1/4 cup chopped fresh cilantro, plus extra for garnish
• 1 tablespoon cornstarch (optional, for thickening)
• Salt and freshly ground black pepper to taste
Step 1:
In a large mixing bowl, whisk together yogurt, lemon juice, 1 tsp garam masala, turmeric, cumin, paprika, cayenne, half of the minced garlic, and half of the grated ginger.
Step 2:
Add chicken cubes to the marinade, coat well, cover, and refrigerate for at least 30 minutes or up to 4 hours.
Step 3:
Heat vegetable oil in a large skillet over medium-high heat. Add chopped onion and cook for 5-7 minutes until softened and lightly golden.
Step 4:
Add remaining garlic and ginger, cook for 1 minute until fragrant.
Step 5:
Stir in remaining 1 tsp garam masala, cook for 30 seconds to toast spices.
Step 6:
Add diced tomatoes and tomato puree. Simmer for 10 minutes, stirring occasionally.
Step 7:
Remove marinated chicken from refrigerator. Add to the skillet and cook for 8-10 minutes, stirring occasionally, until chicken is cooked through.
Step 8:
Stir in coconut milk and simmer for 5 minutes. If sauce is too thin, mix cornstarch with 1 tbsp water and stir into the sauce.
Step 9:
Season with salt and pepper to taste. Stir in chopped cilantro.
Q: Can I make this recipe dairy-free?
A: Yes, replace Greek yogurt with dairy-free yogurt or additional coconut milk.
Q: How can I make the sauce thicker?
A: Use the optional cornstarch slurry or simmer the sauce longer to reduce and thicken it naturally.
Q: Is this recipe very spicy?
A: The spice level is moderate but can be adjusted by reducing or increasing the amount of cayenne pepper.
• For a dairy-free version, replace Greek yogurt with dairy-free yogurt or additional coconut milk.
• Adjust the level of cayenne pepper to control the spiciness.
• Use high-quality, fresh spices for the best flavor.
• If you can't find garam masala, you can make your own by combining equal parts ground cumin, coriander, cardamom, black pepper, cinnamon, and cloves.
• For a richer flavor, you can use full-fat coconut milk instead of low-fat, but this will increase the calorie and fat content.
• This recipe contains dairy and may contain traces of nuts depending on the brand of coconut milk used. It is gluten-free when using cornstarch or omitting it altogether.
Serve hot, garnished with extra cilantro. Pair with steamed basmati rice or naan bread.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave.
Marinate the chicken while preparing other ingredients to save time. Start cooking rice (if serving) when you begin simmering the sauce.
- For best flavor, marinate chicken for at least 2 hours or overnight
- Adjust spice levels to your preference by varying the amount of cayenne pepper
- Use a meat thermometer to ensure chicken reaches 165°F (74°C) for food safety
For a vegetarian version, substitute chicken with firm tofu or mixed vegetables like cauliflower and chickpeas.
Pair with a light Indian lager beer or a crisp white wine like Riesling. Serve with cucumber raita for a cooling side.
Year-round, but especially comforting in colder months
Contains dairy (Greek yogurt) and may contain traces of tree nuts (coconut milk). Gluten-free when using cornstarch or omitting thickener.
