Easy Healthy Chicken Tikka Masala

This Easy Healthy Chicken Tikka Masala features pieces of boneless chicken marinated in spices, yogurt and all 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!

Prep Time: 30 minutes

Cook Time: 20 minutes

Total Time: 50 minutes

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

Tikka 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

Instructions

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.
2. 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! 
3. Spray a large stockpot or Dutch with non stick cooking spray and heat over medium heat. 
4. Add chicken and onion to the pot and cook until golden, about 8 minutes.
5. Stir in tomato paste, garlic, ginger, garam masala, chili powder, and turmeric for about 1 minute.
6. Stir in tomato sauce and chicken broth; season with more salt and pepper, to taste.
7. Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 8-10 minutes.
8. 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. 
9. Stir in non fat plain or Greek yogurt mixture into the skillet and cook until heated through, about 1 minute.
10. Serve warm with brown, basmati rice, Naan bread, garnished with cilantro, if desired.

Makes 5 ( 1 cup) servings

0 Points® per serving*

*the points do not include rice or naan

Notes

Store leftovers in the fridge for up to a week or in the freezer for up to 2 months. Do not freeze it with the rice.

Nutrition Information:

Yield: 5

Amount Per Serving: Calories: 255Total Fat: 4gCholesterol: 79mgSodium: 750mgCarbohydrates: 21gNet Carbohydrates: 27gFiber: 4gSugar: 10gProtein: 35g