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Healthy Chicken Tikka Masala.

Chicken in a reduced-fat, creamy tomato sauce with aromatic spices.


Gareth loves Indian food so I wanted to try my hand at cooking him a meal with some Indian flavors, but still keep it healthy. Chicken tikka masala is a chicken dish that’s typically marinated in yogurt and served in a rich and creamy tomato sauce with lots of aromatic spices. To make this a faster weekday meal, I skipped the marination and also cut out the cream to make it healthier. I served it up with some jasmine rice and it turned out really delicious. I had one happy husband!

Serves ~4.

Adapted from this recipe.

  • 1 28-oz can crushed tomatoes
  • 2 tbsp tomato paste
  • 3 chicken breasts, cut into small pieces
  • 1 yellow onion, chopped
  • 4 tbsp light butter
  • 1 cup reduced-fat sour cream
  • 2 tsp cumin
  • 2 tsp coriander
  • 2 tbsp smoked paprika
  • 1 tsp cayenne pepper
  • 1 tsp nutmeg
  • 1 tbsp sea salt
  • 2 tbsp red curry paste
  • 1 tbsp chopped garlic
  • 1 tbsp chopped ginger

Heat a large pan on medium-high heat and melt the light butter. Once melted, add the chopped garlic, chicken and onion and cook for 7-10 minutes, or until chicken begins to cook and onions soften. Add in the curry paste, all dried seasonings, and chopped ginger. Continue cooking on medium heat for about 5 minutes or so and then stir in the crushed tomatoes and tomato paste. Let the mixture simmer for about 10-15 minutes on low heat. Turn the heat off and mix in the sour cream to create a creamy sauce prior to serving. Serve with your choice of side.






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