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Healthy Chicken Tikka Masala with Yellow Rice
A lighter take on the classic chicken tikka masala featuring marinated chicken cooked in a creamy spiced tomato sauce. Served with fluffy turmeric-infused yellow rice, this dish is low calorie and high protein.
Ingredients
chicken marinade
- 400 g chicken breast (cubed)
- 1 tsp paprika
- 0.5 tsp turmeric
- 0.5 tsp cumin
- 1 tsp garam masala
- 0.5 tsp chili powder
- 2 cloves garlic (minced)
- 3 tbsp low-fat yogurt
- salt
- black pepper
garnish
- fresh coriander optional
sauce
- 1 whole onion (chopped)
- 1 can crushed tomatoes
- 2 tbsp light cream cheese
yellow rice
- 1 cup white rice (washed)
- 2 cups water
Steps
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1Slice chicken into cubes and season with paprika, turmeric, cumin, garam masala, chili powder, salt, pepper, garlic, and low-fat yogurt. Mix and marinate for 10 minutes.~10 min
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2In a pot, add washed uncooked rice with water, salt, turmeric, and cumin. Mix gently, bring to a boil, then simmer on low heat until fully cooked.~20 min
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3Cook the marinated chicken in a pan on medium heat for 8 minutes until golden brown. Set aside.~8 min
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4In the same pan, add one chopped onion with the same seasoning and cook until fragrant. Add crushed tomatoes and light cream cheese, stirring until smooth and creamy.~8 min
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5Add the chicken back into the sauce and give it a final mix. Garnish with fresh coriander and serve with yellow rice.~3 min
Nutrition (per serving)
480
Calories
45g
Protein
45g
Carbs
8g
Fat
4g
Fiber
Cultural Context
Chicken tikka masala is a beloved dish with roots in South Asian cuisine, particularly popular in the UK and internationally. This healthy version uses low-fat yogurt and light cream cheese to keep it creamy without excess fat.
Jalalsamfit
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