Healthy Low-Calorie Tikka Masala
A delicious, lighter version of the classic Tikka Masala that maintains rich flavors while being low in calories.
- Prep Time: 10 minutes
- Cook Time: 32 minutes
- Total Time: 42 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Cooking
- Cuisine: Indian
- Diet: Healthy, Low-Calorie
Ingredients
Scale
- 1 lb Chicken Breast (or Chickpeas for Vegetarian/Vegan)
- 1 cup Greek Yogurt
- 1 cup Tomato Puree
- 2 cloves Garlic, minced
- 1 inch Ginger, minced
- 1 Onion, diced
- 1 tsp Cumin
- 1 tsp Coriander
- 1 tsp Turmeric
- 1 tsp Garam Masala
- 1 cup Spinach (optional)
- 1/4 cup Fresh Cilantro
- 2 tbsp Lemon Juice
- 1 tbsp Olive Oil
Instructions
- Prep your ingredients (10 minutes): Gather and prepare all items.
- Sauté the aromatics (5 minutes): Heat olive oil, add onions, then ginger and garlic.
- Cook the chicken (or chickpeas) (5-7 minutes): Season and cook until golden.
- Add tomato puree and yogurt (5 minutes): Stir in and let simmer.
- Simmer your sauce (10 minutes): Allow flavors to meld.
- Throw in the spinach (optional, 2 minutes): Stir in for color and nutrition.
- Finish it off (2 minutes): Add lemon juice and adjust seasoning.
Notes
This dish can be prepped ahead of time and tastes even better the next day. Enjoy with brown rice or naan.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
Keywords: Tikka Masala, Healthy Recipe, Low-Calorie, Indian Cuisine, Comfort Food
Find it online: https://hearthfulkitchen.com/healthy-low-calorie-tikka-masala/