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Chicken tikka masala, cooked marinated chicken in spiced curry sauce
Jon Simon

Chicken Tikka Masala (Low-Carb Version)

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Chicken tikka masala, one of the most famous Indian dishes, is known for its brightly spiced sauce.
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Prep Time 20 minutes
Cook Time 40 minutes
Marinating 8 hours
Total Time 9 hours
Servings: 4
Course: accompaniment, dinner, lunch, Main Course
Cuisine: Indian
Calories: 508
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • Marinade:
  • 750 g skinless chicken breast diced
  • ½ cup plain yogurt
  • 3 garlic cloves minced
  • 1 tbsp fresh ginger grated
  • 2 tsp garam masala
  • 1 tsp cumin
  • 1 tsp paprika
  • ¾ tsp salt
  • 1 tbsp lemon juice optional
  • Sauce:
  • 2 tbsp butter
  • 1 small onion diced
  • 2 garlic cloves minced
  • 1 tbsp fresh ginger grated
  • 1 tsp each garam masala cumin, coriander
  • ½ tsp each turmeric paprika, chili powder
  • 1.5 cups tomato passata
  • 1 tbsp tomato puree
  • ¾ tsp salt
  • 1 cup heavy cream or use part yogurt for lower fat
  • Water to thin if needed

Equipment

Method
 

  1. Mix the chicken with the marinade ingredients. Marinate at least 15 min, ideally overnight.
  2. Heat 1 tbsp butter/oil. Fry chicken 3 min per side until golden and almost cooked. Remove.
  3. Add the remaining butter and fry the onion for 3 minutes. Add the garlic, ginger, and spices and fry for 1 minute.
  4. Add passata and tomato puree, simmer 10 minutes until thick.
  5. Add cream (or yogurt), return chicken to the pan, and cook for 5 minutes until cooked.
  6. Serve with cauliflower rice for a low-GI meal.

Nutrition

Serving: 250gCalories: 508kcalCarbohydrates: 7gProtein: 45gFat: 33gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.3gCholesterol: 209mgSodium: 427mgPotassium: 898mgFiber: 1gSugar: 4gVitamin A: 1412IUVitamin C: 6mgCalcium: 104mgIron: 1mg

Notes

Most grocery stores carry the Indian spice blend garam masala, but you can also make your own. A homemade version often includes a mix of black and white pepper, along with ground cloves, cinnamon, mace, cardamom, bay leaves, cumin, and coriander. This versatile spice blend is a key ingredient in many dishes, including dal, butter chicken, and palak paneer.

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