Healthy chicken tikka masala from the Wanderlust Kitchen blog

Chicken tikka masala is one of my FAVORITE dishes. However, the super yummy versions available at Indian restaurants are far from healthy. It’s usually loaded with heavy cream and butter. I came across a light version on the Wanderlust Kitchen blog and decided to give it a try. It was a success! It didn’t taste quite as rich as what you’d get a restaurant, but it was still really good.  The recipe serves four and each serving is about 450 calories if served with 3/4 cup of rice.

Grade: A

Healthy Chicken Tikka Masala

I made a few tweaks to the original recipe

  • 1/2 Tbsp jarred ginger
  • 4 cloves garlic, crushed
  • 1 cup canned crushed tomatoes
  • 1 cup canned unsweetened coconut milk
  • 1 Tbsp cumin
  • 1 Tbsp garam masala
  • 1 tsp turmeric
  • 1 tsp coriander
  • 1/2 tsp cardamom
  • 1/2 Tbsp chili powder
  • 1 lb boneless, skinless chicken breasts, cubed
  • 1/2 cup fat free plain yogurt

Put everything except the yogurt into a slow cooker and stir well. Cook on high for 2.5 hours or on low for 6-8 hours.

Add yogurt to a medium size bowl and add 1 Tbsp of the sauce form the slow cooker. Stir well. Repeat, 1 Tbsp at a time, until you have incorporated most of the sauce into the yogurt. (It’s important to add just a small amount of sauce at a time. If you add too much, the yogurt will curdle.) Return the yogurt mixture to the slow cooker. Salt to taste.


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