Chicken Tikka Masala
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
  • 6 garlic cloves, finely grated
  • 1½ Tbsp peeled ginger, finely grated
  • 4 tsp ground turmeric
  • 2 tsp garam masala
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1½ cups 2% plain Greek yogurt
  • 1 tsp kosher salt
  • 2 lb skinless, boneless chicken breasts, halved lengthwise
  • 3 Tbsp olive oil
  • 1 small onion, halved and thinly sliced
  • ¼ cup tomato paste
  • ½ tsp ground cardamom
  • ½ tsp crushed red pepper flakes
  • 1 (28 oz) can diced tomatoes
  • 2 cups whole milk
  • ¾ cup fresh cilantro, chopped
  1. Combine garlic, ginger, turmeric, garam masala, coriander, and cumin in a small bowl; set aside.
  2. Whisk yogurt, salt, and half of spice mixture in a medium bowl; add chicken and turn to coat. Cover and chill 4-6 hours or over night. Cover and chill remaining spice mixture.
  3. Heat oil in a large skillet over medium heat. Add onion, tomato paste, cardamom, and crushed red pepper and cook, stirring often, until tomato paste has darkened and onion is soft, about 5 minutes. Add remaining half of spice mixture and cook, stirring often, until beginning to brown, about 4 minutes.
  4. Add tomatoes with juices and bring to a boil, reduce heat, and simmer, stirring often until sauce thickens, 8-10 minutes.
  5. Add milk and chopped cilantro. Simmer, stirring occasionally, until sauce thickens, 30-40 minutes.
  6. Meanwhile, preheat broiler. Line a rimmed baking sheet with foil and set a wire rack inside sheet. Arrange chicken on rack in a single layer. Broil until chicken starts to blacken in spots (it will not be cooked through), about 10 minutes.
  7. Cut chicken into bite-size pieces, add to sauce, and simmer, stirring occasionally, until chicken is cooked through, 8-10 minutes. Serve with rice, if desired.
Recipe from Epicurious
Nutrition Information
Serving size: about 1 cup Calories: 350 Fat: 14.2 Carbohydrates: 18.8 Sugar: 11.0 Sodium: 801 Fiber: 2.5 Protein: 39.2 Cholesterol: 89
Recipe by Prevention RD at