Fitness Friendly Tikka Masala

1So most people think this is an Indian dish, but it’s true origins are unknown. According to folklore Chicken Tikka Masala originated in Indian restaurants run by Bangladeshi chefs in Great Britain. The dish was born when a British gentleman sometime in the 1960s, decided his Chicken Tikka was too dry and demanded something more “saucy”. The chef, to please his British customer tossed in a can of Campbell’s tomato soup, added some spices and added a dollop of yogurt to the dish. So it seems that this version of Tikka Masala that many have come to enjoy in is actually a British dish, in fact its the national dish of Great Britain. Regardless of its geographic origin I ADORE this dish. I have been making this dish for years and I think I’ve got it down. I’ve made some adjustments to this dish to make it a little “healthier” over the years, but I truly don’t think that the flavors are compromised from these changes.

Recipe: Serves 5-6


2lbs of Chicken Breasts

2 cups of Non-Fat Greek Yogurt

1 Lemon

4-6 cloves of Garlic

4 tablespoons of Ginger

For the Sauce

3 cups of 2% Milk

1 Tablespoon of Grassfed Butter or Ghee

2 Cloves of Garlic

1/4 cup of Tomato Paste

3 Fresh Tomatoes

4 teaspoons ground turmeric

2 teaspoons garam masala

2 teaspoons ground coriander

2 tablespoons of ground cumin

2 teaspoons of black pepper

Salt to Taste

1 cup of Cilantro

*Optional 4-5 Cups of Frozen Spinach


1. Combine garlic, ginger, turmeric, garam masala, coriander, black pepper and cumin in a small bowl. Combine Greek yogurt, salt, lemon and half of spice mixture in a medium bowl, add chicken and turn to coat. Cover and chill 6 hours minimum, 24 hrs ideally.

2. Add butter, onion, garlic and tomato to a saucepan. Allow the tomatoes to soften then add tomato paste. Allow the tomato paste to darken and add the remaining spice mixture to the pan. Lastly, add the milk and let the sauce simmer for 5 minutes on low or until it starts to stick . Add salt to taste. Lastly, add the cilantro and turn the heat off.

3.Meanwhile, preheat broiler to high. Line a rimmed baking sheet with foil and broil the chicken until it starts to blacken. **Note it won’t b completely cooked.

4. Cut chicken into 1×1 inch pieces and add to sauce. Turn heat to low allowing the mixture to simmer. Stir occasionally until chicken is cooked through, about 8-10 minutes. Serve with white or brown basmati rice. ** If you want to add a vegetable to the meal, which I recommend you can add several ups of chopped spinach. It pairs very nice with the sauce.


Per 200g/ 7 Ounce Serving

Calories: 353kcal

Protein: 57 grams

Carbs: 11 grams

Fat: 9 grams

Fiber: 1 gram


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