Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (2024)

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Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (1)

It took me years, but I have finally found a way to make Lighter Chicken Tikka Masala that tastes just as complex and creamy as it does at my favorite Indian restaurant! And even better–I was able to cut back on some of the richer ingredients to make this popular dish a little easier on the waistline.

I’ve tried so many variations of this recipe, but none of them quite get there. The curry either comes out too bland or too heavy on the tomato flavor. After lots of research and tons of failed attempts, I figured out some key steps to a better tikka masala at home.

How to make lighter chicken tikka masala

Step One: Marinate your chicken for at least two hours, but preferably overnight. This will tenderize the chicken breasts and impart a lot of flavor.

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (2)

Step Two: Broil the chicken until you get a dark char. This will add a layer of flavor that you can’t mimic by just sauteing the pieces. If you must saute them in a skillet, make sure they get very dark around the edges, like this:

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (3)

Step Three: Caramelize your onions, probably longer than you think you should. Notice all of those browned bits on the bottom of the pan. Those are going to add tons of flavor to the tomato sauce that we add next.

Another important part of this step is to add the ginger, garlic, and spices to the onions towards the end of cooking them. This way the spices will toast and release their flavor before adding the liquid.

I’ve also added an unconventional ingredient to add depth of flavor in a short amount of time–chili powder. The same stuff you’d add into a Mexican dish. It deepens the flavors even more!

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (4)

Step Four: Reduce your tomato sauce A LOT. It should be almost the consistency of tomato paste before you add in your half and half.

This will make the curry taste like it has been cooking all day, but we’re only cooking it for 45 minutes, tops!

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (5)

As for lightening up the recipe, I wanted to make sure this tasted as close to the restaurant version as possible, so I decided to use regular half and half instead of something that would cut the calories a lot more, like greek yogurt or fat free and half half. I’ve tried it with those ingredients and just don’t like how it comes out.

I think half and half is a good compromise, though, since most authentic recipes include heavy cream and a lot of butter. Half and half provides just the right amount of richness–I couldn’t even tell the difference without the butter.

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (6)

This all might sound difficult at first, but I promise this is a very easy recipe to follow. These are just minor steps that will result in one of the best Chicken Tikka Masala dishes you’ve tasted!

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (7)

Print Recipe

5 from 27 votes

Lighter Chicken Tikka Masala

A slightly lighter version of the classic dish that tastes just as good as any you’d get in an Indian restaurant!

Prep Time10 minutes mins

Cook Time30 minutes mins

Total Time40 minutes mins

Course: Main Course

Cuisine: Indian

Servings: 6

Calories: 322kcal

Author: Geri

Ingredients

FOR THE MARINADE

  • 2 lbs boneless, skinless chicken breast, cut into one-inch cubes
  • 1 cup plain nonfat greek yogurt
  • 3 cloves garlic, minced
  • 1 tbsp ginger paste (I find tubes of this in the produce section of my grocery store)
  • 2 tsp garam masala
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp kosher salt

FOR THE MASALA

  • 1 large onion, diced (about 2 1/2 cups)
  • 3 cloves garlic, minced
  • 1 tbsp ginger paste
  • 1 1/2 tsp garam masala
  • 1 tsp ground cumin
  • 1 tsp turmeric powder
  • 1 tsp ground coriander
  • 1 tsp chili powder
  • 1/4-1 tsp cayenne pepper, depending on how spicy you like your curry
  • 15 oz can tomato sauce
  • 1 tsp kosher salt
  • 1 1/2 cups half and half
  • 1 tsp sugar

Instructions

  • Mix marinade ingredients in a medium bowl, then add chicken and mix well. Cover and refrigerate for a couple of hours, but preferably overnight.

  • On the day you want to cook, preheat your broiler and place marinated chicken on a lined cookie sheet, greased with nonstick spray. Broil chicken for 10-12 minutes, or until you see some charred bits (see recipes notes).

  • Spray a large pan with nonstick spray. Cook the onions until soft and lightly browned, about 7-10 minutes. Scrape up any browned bits stuck on the bottom of the pan.

  • Add garlic and ginger and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric, coriander, chili powder, and cayenne. Cook for about 30 seconds until fragrant, stirring constantly.

  • Pour in the tomato sauce and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and deepens in color. It should be about the consistency of tomato paste.

  • Stir the half and half and sugar into the tomato reduction. Add the chicken and its juices back into the pan and simmer for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling.

Notes

Click hereto determine your WW PersonalPoints for this recipe (if you are logged in to your WW app, it should calculate for you automatically).

WW Green SmartPoints: 7 for 1 1/2 cups, or 5 for 1 1/4 cups

WW Blue SmartPoints: 4 for 1 1/2 cups of the recipe

WW Purple SmartPoints: 4 for 1 1/2 cups of the recipe

Nutrition

Calories: 322kcal | Carbohydrates: 13g | Protein: 39g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 121mg | Fiber: 2g | Sugar: 6g

Lighter Chicken Tikka Masala | Lite Cravings | WW Recipes (2024)

FAQs

Can I eat chicken tikka masala on diet? ›

Is Chicken Tikka good for weight loss? Chicken Tikka's main ingredients are lean meat, spices, and yogurt, making it ideal for consumption even if you're on a weight-loss diet plan. To make it healthier with low-carb content, do away with extra oil and salt, and exclude heavy cream.

Is chicken tikka masala healthy or unhealthy? ›

Skip: Chicken Tikka Masala

It's one of the most-ordered entrees at Indian joints. But like many Indian dishes that were originally low fat, the modern recipe for chicken tikka masala is anything but. An average portion has whopping 1,249 calories and 90.8 grams of fat. A lot of that comes from the ghee and heavy cream.

How to make chicken tikka masala less spicy? ›

Yogurt or soured cream

A dollop of yogurt or soured cream works wonders on Indian-style curries and your chilli base if you have really gone overboard with heat.

What to add to shop bought tikka masala? ›

Add more spices: Store-bought curry sauces often lack the depth of flavour that homemade sauces have. To remedy this, you can add more spices like cumin, turmeric, coriander, and garam masala. Use fresh ginger and garlic: Fresh ginger and garlic add a lot of flavour to curries.

What is the healthiest Indian food to order? ›

Incorporate Vegetarian

Vegetarian options are often lower in calories and saturated fats while providing ample protein and fiber. Consider trying dishes like Palak Paneer (spinach and cottage cheese), Baingan Bharta (roasted eggplant), or Daal (lentil curry) for a satisfying and healthful dining experience.

Is tikka masala good for the gut? ›

The spices used in Chicken Tikka Masala can help with gut health, skin conditions, irritable bowel syndrome, and oral health, making it a pretty healthy dish!

What are the disadvantages of chicken masala? ›

**Digestive Issues**: Spices used in chicken masala, especially when consumed in large quantities or by individuals not accustomed to spicy foods, can lead to digestive discomfort, heartburn, or indigestion.

Which is healthier butter chicken or tikka masala? ›

Regarding nutrition, Butter Chicken and Tikka Masala are high in calories, fat, and sodium. Butter Chicken has more fat and calories than Tikka Masala due to the use of cream and butter in the sauce. However, Tikka Masala has more sodium than Butter Chicken due to the use of canned tomato puree.

How to tone down tikka masala? ›

Adding dairy is an ideal way to dull down the heat in hot spicy food. Try serving spicy curries with a dollop of plain yoghurt or serve that spicy soup with a hearty pour of cream or sour cream. Another method to counteract spiciness in a dish is to add a squeeze of acid such as lime or lemon juice, even vinegar.

What is a substitute for cream in tikka masala? ›

Yogurt is ideal for Indian curries and can be used as a cream substitute (which also thickens sauces).

How to make an Indian curry milder? ›

Adding more vegetables to the curry can help dilute the spice. Using coconut milk or cream can also reduce the spiciness. Adding citrus or vinegar provides a tangy flavor that balances the heat. Yogurt or sour cream can cool down the curry.

What is the correct way to eat Chicken Tikka Masala? ›

While it is acceptable to eat naan bread with your hands, it is generally more appropriate to eat Tikka Masala with a fork and spoon. The sauce and rice can be quite messy, so using utensils can help to keep the dining experience more manageable.

Does chicken tikka masala have a lot of fat? ›

High Fat and Cholesterol Content

One serving of tikka masala contains approximately 53 grams of fat or 81 percent of the daily value (based on a 2,000-calorie diet). Saturated fat can drastically increase your risk for heart disease and raise your cholesterol levels.

How many calories are in a plate of chicken tikka masala? ›

The average entrée (with sides like rice or bread) had roughly 1,300 calories. At Greek restaurants, the researchers found that a Greek salad has 960 calories and Moussaka had 1,440 calories. At Indian restaurants, Lamb Vindaloo had 1,170 calories and Chicken Tikka Masala had 1,430 calories.

Can we eat chicken curry during weight loss? ›

A. It is healthier to incorporate chicken into your weight loss diet as it is lean meat and low in calories.

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