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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:
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- 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:
- In a bowl, mix the Greek yogurt, ginger, garlic, turmeric, garam masala, paprika, and lemon juice.
- Then add your chicken pieces to the marinade and mix well.
- Cover and refrigerate for about 1 hour, or overnight for best results.
Prepare the Sauce:
- Put olive oil in a large skillet and heat it on a medium heat.
- Add onions and sauté until they are soft and golden.
- Then add garlic and ginger and cook for another minute.
- Stir in cumin, paprika, and garam masala, cooking for about 30 seconds until fragrant.
- Add the crushed tomatoes and honey (if using).
- Bring to a simmer and let cook for 15 minutes, stirring occasionally.
Cook the Chicken:
- 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:
- Add the grilled chicken to the tomato sauce.
- Stir in the cream or coconut milk and simmer for another 10 minutes.
- Adjust the seasoning, adding more spices if needed.
Serve:
- Garnish with chopped cilantro.
- Serve hot with basmati rice or naan bread and enjoy!!
Tips
- Use no-salt-added crushed tomatoes and other low-sodium products to keep the sodium content low.
- Modify the amount of spices according to your taste preference.
- Marinating the chicken for a longer period enhances the flavors and tenderizes the chicken.
Yield: 4
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.
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:
- In a bowl, mix the Greek yogurt, ginger, garlic, turmeric, garam masala, paprika, and lemon juice.
- Then add your chicken pieces to the marinade and mix well.
- Cover and refrigerate for about 1 hour, or overnight for best results.
Prepare the Sauce:
- Put olive oil in a large skillet and heat it on a medium heat.
- Add onions and sauté until they are soft and golden.
- Then add garlic and ginger and cook for another minute.
- Stir in cumin, paprika, and garam masala, cooking for about 30 seconds until fragrant.
- Add the crushed tomatoes and honey (if using).
- Bring to a simmer and let cook for 15 minutes, stirring occasionally.
Cook the Chicken:
- 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:
- Add the grilled chicken to the tomato sauce.
- Stir in the cream or coconut milk and simmer for another 10 minutes.
- Adjust the seasoning, adding more spices if needed.
Serve:
- Garnish with chopped cilantro.
- Serve hot with basmati rice or naan bread and enjoy!!
Notes
- Use no-salt-added crushed tomatoes and other low-sodium products to keep the sodium content low.
- Modify the amount of spices according to your taste preference.
- 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:
4Serving Size:
1Amount Per Serving: Calories: 398Total Fat: 55gSaturated Fat: 35gTrans Fat: 1gUnsaturated Fat: 16gCholesterol: 117mgSodium: 75mgCarbohydrates: 11gFiber: 2gSugar: 8gProtein: 50g
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