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Healthy Low Calorie Chicken Tikka Masala

This healthy low calorie chicken tikka masala is rich, creamy, and packed with flavor while staying high protein. Perfect for meal prep, each serving delivers 50g of protein with a balanced mix of carbs and fats.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 Servings
Course: dinner, lunch, Main Course
Cuisine: Indian
Calories: 482
Ingredients Method Notes

Ingredients
  

  • 600 g chicken breast diced
  • 120 g low fat Greek yoghurt
  • 1 tsp salt & pepper
  • 1 tsp turmeric
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp garam masala
  • 1.5 tbsp Kashmiri chilli powder
  • 1/2 lemon juiced
  • 10 g light butter
  • 1 onion diced
  • 6 garlic cloves diced
  • 250 g basmati rice
  • 400 ml chicken broth
  • 450 g tomato passata
  • 85 g light cream cheese
  • Salt and parsley to taste

Method
 

  1. Mix chicken, yoghurt, lemon juice, and spices. Set aside.
  2. Cook rice with butter, onion, garlic, turmeric, broth, and salt. Cover and simmer 15 minutes.
  3. Cook marinated chicken in a pan for about 10 minutes. Remove and set aside.
  4. In the same pan, cook onion and garlic, then add passata and spices.
  5. Stir in cream cheese until smooth.
  6. Add chicken back into the sauce and mix well.
  7. Fluff rice with parsley and serve with tikka masala.

Notes

  • Marinate longer for deeper flavor
  • Use less chilli powder for a milder taste
  • Swap cream cheese for light coconut milk if needed
  • Avoid overcooking chicken to keep it tender
 

Nutrition (Per Serving)

  • Calories: 482
  • Carbs: 52g
  • Fat: 7.5g
  • Protein: 50g