Low Sodium Chicken Tikka Masala Recipe

Enjoy flavorful Chicken Tikka Masala without the added salt! This recipe uses low-sodium ingredients for a delicious and healthy twist on a classic dish.

HOW DO I MAKE MY CHICKEN TIKKA MASALA?

Marinate the Chicken:

1. In a bowl, mix the Greek yogurt, ginger, garlic, turmeric, garam masala, paprika, and lemon juice.

2. Then add your chicken pieces to the marinade and mix well.

3. Cover and refrigerate for about 1 hour, or overnight for best results.

Prepare the Sauce:

1. Put olive oil in a large skillet and heat it on medium heat.

2. Add onions and sauté until they are soft and golden.

3. Then add garlic and ginger and cook for another minute.

4. Stir in cumin, paprika, and garam masala, cooking for about 30 seconds until fragrant.

5. Add the crushed tomatoes and honey (if using).

6. Bring to a simmer and let cook for 15 minutes, stirring occasionally.

Cook the Chicken:

1. While the sauce simmers, grill the marinated chicken pieces until they are fully cooked and have some char marks. This can be done in a grill pan, under a broiler, or on an outdoor grill.

Combine and Finish:

1. Add the grilled chicken to the tomato sauce.

2. Stir in the cream or coconut milk and simmer for another 10 minutes.

3. Adjust the seasoning, adding more spices if needed.

Serve:

1. Garnish with chopped cilantro.

2. Serve hot with basmati rice or naan bread and enjoy!!

Low Sodium Chicken Tikka Masala Ingredients

Ingredients:

For the chicken marinade:

• 1.10 lb boneless, skinless chicken breasts, cut into bite-size pieces
• 1 cup plain Greek yogurt
• 1 tablespoon ginger, grated
• 1 tablespoon garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon garam masala
• 1 teaspoon paprika
• Juice of 1 lemon

For the sauce:

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 tablespoon garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1 can (400g) no-salt-added crushed tomatoes
• 1 teaspoon honey (optional, for a touch of sweetness)
• 1 cup heavy cream or you can use coconut milk for a dairy-free option
• Fresh cilantro, chopped (for garnish)

Instructions:

Marinate the Chicken:

1. In a bowl, mix the Greek yogurt, ginger, garlic, turmeric, garam masala, paprika, and lemon juice.
2. Then add your chicken pieces to the marinade and mix well.
3. Cover and refrigerate for about 1 hour, or overnight for best results.

Prepare the Sauce:

1. Put olive oil in a large skillet and heat it on a medium heat.
2. Add onions and sauté until they are soft and golden.
3. Then add garlic and ginger and cook for another minute.
4. Stir in cumin, paprika, and garam masala, cooking for about 30 seconds until fragrant.
5. Add the crushed tomatoes and honey (if using).
6. Bring to a simmer and let cook for 15 minutes, stirring occasionally.

Cook the Chicken:

1. While the sauce simmers, grill the marinated chicken pieces until they are fully cooked and have some char marks. This can be done in a grill pan, under a broiler, or on an outdoor grill.

Combine and Finish:

1. Add the grilled chicken to the tomato sauce.
2. Stir in the cream or coconut milk and simmer for another 10 minutes.
3. Adjust the seasoning, adding more spices if needed.

Serve:

1. Garnish with chopped cilantro.
2. Serve hot with basmati rice or naan bread and enjoy!!

Tips

1. Use no-salt-added crushed tomatoes and other low-sodium products to keep the sodium content low.
2. Modify the amount of spices according to your taste preference.
3. Marinating the chicken for a longer period enhances the flavors and tenderizes the chicken.

Yield: 4

Low Sodium Chicken Tikka Masala Recipe

Print

Enjoy flavorful Chicken Tikka Masala without the added salt! This recipe uses low-sodium ingredients for a delicious and healthy twist on a classic dish.

Prep Time 15 minutes

Cook Time 35 minutes

Marinate The Chicken 1 hour

Total Time 1 hour 50 minutes

Ingredients

For the chicken marinade:

• 1.10 lb boneless, skinless chicken breasts, cut into bite-size pieces
• 1 cup plain Greek yogurt
• 1 tablespoon ginger, grated
• 1 tablespoon garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon garam masala
• 1 teaspoon paprika
• Juice of 1 lemon

For the sauce:

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 tablespoon garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1 can (400g) no-salt-added crushed tomatoes
• 1 teaspoon honey (optional, for a touch of sweetness)
• 1 cup heavy cream or you can use coconut milk for a dairy-free option
• Fresh cilantro, chopped (for garnish)

Instructions

Marinate the Chicken:

1. In a bowl, mix the Greek yogurt, ginger, garlic, turmeric, garam masala, paprika, and lemon juice.
2. Then add your chicken pieces to the marinade and mix well.
3. Cover and refrigerate for about 1 hour, or overnight for best results.

Prepare the Sauce:

1. Put olive oil in a large skillet and heat it on a medium heat.
2. Add onions and sauté until they are soft and golden.
3. Then add garlic and ginger and cook for another minute.
4. Stir in cumin, paprika, and garam masala, cooking for about 30 seconds until fragrant.
5. Add the crushed tomatoes and honey (if using).
6. Bring to a simmer and let cook for 15 minutes, stirring occasionally.

Cook the Chicken:

1. While the sauce simmers, grill the marinated chicken pieces until they are fully cooked and have some char marks. This can be done in a grill pan, under a broiler, or on an outdoor grill.

Combine and Finish:

1. Add the grilled chicken to the tomato sauce.
2. Stir in the cream or coconut milk and simmer for another 10 minutes.
3. Adjust the seasoning, adding more spices if needed.

Serve:

1. Garnish with chopped cilantro.
2. Serve hot with basmati rice or naan bread and enjoy!!

Notes

1. Use no-salt-added crushed tomatoes and other low-sodium products to keep the sodium content low.
2. Modify the amount of spices according to your taste preference.
3. Marinating the chicken for a longer period enhances the flavors and tenderizes the chicken.

The sodium per serving for this recipe is 75mg

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving:Calories: 398Total Fat: 55gSaturated Fat: 35gTrans Fat: 1gUnsaturated Fat: 16gCholesterol: 117mgSodium: 75mgCarbohydrates: 11gFiber: 2gSugar: 8gProtein: 50g