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Chicken Tikka Masala

dinner · indian

Chicken Tikka Masala

Broiler-charred tikka, deep onion masala, warm naan. 53g protein.

TIME60min
PROTEIN53g
CALORIES631
SERVES4

Chicken that actually tastes grilled: a spiced yogurt marinade and a hard broil give it tandoor-style char before it ever meets the sauce. The masala is deep-golden onions, warm spices and tomato, softened with light coconut milk so it's rich without a pint of cream.

Feast Facts4 servings
PER SERVINGProtein
53g
Calories631
Carbohydrate66g
Fiber7.1g
Sugars12g
Fat18g
Saturated6.7g
Sodium1460 mg

8.5 g protein per 100 kcal · USDA FoodData Central

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Ingredients

Tikka

  • 1½ lb boneless skinless chicken breasts, cut into 1½-inch chunks680 g boneless skinless chicken breasts, cut into 1½-inch chunks
  • ½ cup nonfat plain Greek yogurt115 g nonfat plain Greek yogurt
  • 1 tbsp lemon juice1 tbsp lemon juice
  • 3 cloves garlic, grated3 cloves garlic, grated
  • 2 tsp grated fresh ginger2 tsp grated fresh ginger
  • 2 tsp garam masala2 tsp garam masala
  • 1 tsp ground cumin1 tsp ground cumin
  • 2 tsp smoked paprika2 tsp smoked paprika
  • 1 tsp kosher salt1 tsp kosher salt
  • 1 tsp vegetable oil1 tsp vegetable oil

Masala sauce

  • 1 tbsp ghee, or butter1 tbsp ghee, or butter
  • 1 large yellow onion, finely chopped1 large yellow onion, finely chopped
  • 3 cloves garlic, grated3 cloves garlic, grated
  • 2 tsp grated fresh ginger2 tsp grated fresh ginger
  • 1 serrano chile, minced; seeded for mild1 serrano chile, minced; seeded for mild
  • 2 tbsp tomato paste32 g tomato paste
  • 2 tsp garam masala2 tsp garam masala
  • 1 tsp ground cumin1 tsp ground cumin
  • 1 tsp ground coriander1 tsp ground coriander
  • 1 tsp ground turmeric1 tsp ground turmeric
  • 1 tsp kosher salt1 tsp kosher salt
  • 15 oz canned crushed tomatoes, one 15-oz can425 g canned crushed tomatoes, one 15-oz can
  • ½ cup water120 ml water
  • ¾ cup light coconut milk, shaken well175 ml light coconut milk, shaken well
  • 1 tbsp lemon juice1 tbsp lemon juice
  • ¼ cup chopped fresh cilantro4 g chopped fresh cilantro

To serve

  • 4 naan4 naan

Method

  1. Stir the yogurt, lemon juice, garlic, ginger, garam masala, cumin, smoked paprika, salt and oil for the tikka in a bowl. Add the chicken,…
  2. Every step, timer and tip for this one…
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Keeping it: Fridge up to 4 days, freezer up to 3 months. Reheat over medium-low with a splash of water until bubbling at the edges.

Nutrition per serving computed from ingredient weights × USDA FoodData Central. Estimates, not medical advice.

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