Chicken tikka masala is one of my absolute favorite Indian dishes. That said, I tend to overindulge on it whenever I order it (not to mention the naan…) This dish is a lighter, healthier version of that traditional dish with all of the flavor.
I went with my family to India for three weeks while I was in college, and that was really my first exposure to Indian food. I had eaten a little here and there, before that, but certainly not enough to know what to order or which dishes I liked and didn’t like. And let me tell you, I loved the food – my sisters and I stuffed ourselves with amazing food with such unique and complex flavors. I am certainly not trying to insist that Indian food can’t be healthy, but we went a little crazy on the naan. And, if you’ve never tried gulab jamun, I suggest you get it asap. Point being, we definitely did not make the healthiest choices while we were on our trip, and it showed… thus, I absolutely love seeing healthy, light versions of traditional Indian favorites to get all of the flavor with a bit lower of a calorie count.
All of the spices and flavors in Indian food aren’t some people’s thing, but if it is, you should try this. It would go great with some coconut rice, and make sure you don’t eat too much naan!
Tikka Masala Chicken Breasts
Yield 4 servings
- 1 tablespoon tomato paste
- 1/4 cup greek yogurt
- 1 clove garlic, minced
- 1 piece of ginger (about the size of your thumb) peeled and minced
- 1 teaspoon garam masala
- 1 teaspoon tandoori spice
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 4 chicken breasts
- Preheat the oven to 400°F.
- In a medium bowl, combine all of the ingredients together except the chicken.
- Use oilve oil to grease a baking dish big enough for the chicken breasts.
- Cover the chicken breasts with the spice mixture and place in the baking dish.
- Cook for 25-30 minutes, or until the chicken it cooked through.
Recipe adapted from Gwyneth Paltrow's It's All Good.