Chicken Tikka Masala (lighter)

Name: Chicken Tikka Masala (lighter)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1
Cuisine: Indian
Ingredients: 170 g Chicken breast; 150 g Tomato sauce; 80 g Greek yoghurt; 60 g Onion; 9 g Garlic; 6 g Ginger; 180 g Brown rice

A leaner take on the curry-house classic — yoghurt-marinated chicken in a spiced tomato sauce over brown rice.

DinnerIndianOmnivoreMediumNutri-Score A

Add to my week

Build a free week around it — no account needed until you save.

Prep: 15 min
Cook: 25 min
Serves: 1 person

Nutrition per serving

644kcal per serving

Protein69 g

Carbs71 g

Fat9 g

Fiber7 g · 25% of 28 g daily

Share of this meal’s energy Daily protein, carb and fat targets aren’t set, so these are shown as this meal’s own split. Fiber is part of carbs, so its bar is measured against the standard 28 g daily value instead.

Calculated from each ingredient's nutrition per 100 g and the grams used, then divided by the servings.

Ingredients (7)

Chicken breast170 g
Tomato sauce150 g
Greek yoghurt80 g
Onion60 g
Garlic3 cloves · 9 g
Ginger6 g
Brown rice180 g

Method

1
Marinate the chicken in half the yoghurt with a pinch of garam masala for 10 minutes.
2
Sauté the onion, garlic and ginger until soft and fragrant.
3
Add the tomato sauce and simmer for 5 minutes, then stir in the remaining yoghurt.
4
Add the chicken and simmer for 12-15 minutes until cooked through and the sauce thickens.
5
Serve over the brown rice.

High-protein