- Calories
- 420
- Protein
- 38g
- Fiber
- 3g
- Sat. fat
- 6g
- Sodium
- 560mg
- Added sugar
- 4g
What this recipe does for you.
Chicken tikka masala with a creamy, spiced tomato sauce that gets its depth from toasted spices rather than a flood of cream: yogurt-marinated chicken seared, then simmered with tomato, ginger, garlic and garam masala. 38g protein.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
Ingredients
Serves 4- 1.5 lbboneless skinless chicken thighs · cut into large chunks
- 1/2 cupplain Greek yogurt · for the marinade
- 2 tbspfresh ginger · grated, divided
- 5 clovesgarlic · grated, divided
- 2 tbspavocado oil
- 1large onion · finely chopped
- 2 tbsptomato paste
- 1 cancrushed tomatoes · 14 oz
- 1 tbspgaram masala
- 1 tspground cumin
- 1 tspsmoked paprika
- 1/2 tspturmeric
- 1/3 cuphalf-fat cream or full-fat yogurt · to finish
- 1small bunch cilantro · chopped
Method
Marinate the chicken in yogurt first
Yogurt, half the ginger and garlic, and a little of the spice mix, at least thirty minutes. The lactic acid tenderises the chicken and the yogurt clings so the surface chars rather than dries. This step is what makes the chicken taste like tikka and not just poached chicken in sauce.
Sear the marinated chicken hard, then set aside
Get real colour on the marinated chunks in a hot pan, even a little char. You are not cooking them through here, just building the roasted flavour that defines the dish. They finish in the sauce. Do this in batches so the pan stays hot.
Bloom the spices in oil
Cook the garam masala, cumin, paprika and turmeric in the oil with the onions for a minute until fragrant. Toasting the spices in fat wakes up their aromatic oils. Spices added straight to a wet sauce taste dusty and flat.
Cook the tomato paste until it darkens
Fry the tomato paste with the onion and spices until it deepens from bright red to brick, about two minutes. This concentrates its sweetness and removes the raw tinny edge. It is a small step that adds a lot of depth.
Simmer to marry, then finish with a little cream
Add the crushed tomatoes and a splash of water, return the chicken, and simmer fifteen minutes until the sauce thickens and the chicken is tender. Stir in a modest amount of cream or full-fat yogurt at the end for richness, off the boil so it does not split. You need far less than restaurant versions use.
Rest and finish with fresh ginger and cilantro
A final grating of fresh ginger and a handful of cilantro off the heat lifts the whole pot. Let it sit five minutes before serving so the flavours settle. Serve with rice or naan to catch the sauce.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- How is this lighter than restaurant tikka masala?
- Restaurant versions often use a lot of cream and butter, pushing them well over six hundred calories a serving. This one builds flavour from seared chicken, toasted spices and fried tomato paste, then finishes with a modest amount of cream, landing around four hundred and twenty calories with thirty-eight grams of protein.
- Can I make it dairy-free?
- Yes. Marinate the chicken in a thick coconut yogurt and finish the sauce with coconut cream instead of dairy cream. The flavour shifts slightly toward coconut but the texture and richness hold up well.
- Breast or thigh?
- Thigh is better here, it stays tender through the sear and the simmer and carries the spice. Breast can dry out during the two-stage cooking. If you use breast, keep the chunks large and reduce the simmer time.
- What is the difference between tikka masala and butter chicken?
- They are close cousins. Tikka masala usually has a more tomato-forward, spiced sauce with charred marinated chicken, while butter chicken leans richer, sweeter and more buttery. Our butter chicken recipe covers the milder, creamier version.
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