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5 from 27 votes

Lighter Chicken Tikka Masala

A slightly lighter version of the classic dish that tastes just as good as any you'd get in an Indian restaurant! 
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Indian
Servings: 6
Calories: 322kcal
Author: Geri

Ingredients

FOR THE MARINADE

  • 2 lbs boneless, skinless chicken breast, cut into one-inch cubes
  • 1 cup plain nonfat greek yogurt
  • 3 cloves garlic, minced
  • 1 tbsp ginger paste (I find tubes of this in the produce section of my grocery store)
  • 2 tsp garam masala
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp kosher salt

FOR THE MASALA

  • 1 large onion, diced (about 2 1/2 cups)
  • 3 cloves garlic, minced
  • 1 tbsp ginger paste
  • 1 1/2 tsp garam masala
  • 1 tsp ground cumin
  • 1 tsp turmeric powder
  • 1 tsp ground coriander
  • 1 tsp chili powder
  • 1/4-1 tsp cayenne pepper, depending on how spicy you like your curry
  • 15 oz can tomato sauce
  • 1 tsp kosher salt
  • 1 1/2 cups half and half
  • 1 tsp sugar

Instructions

  • Mix marinade ingredients in a medium bowl, then add chicken and mix well. Cover and refrigerate for a couple of hours, but preferably overnight. 
  • On the day you want to cook, preheat your broiler and place marinated chicken on a lined cookie sheet, greased with nonstick spray. Broil chicken for 10-12 minutes, or until you see some charred bits (see recipes notes). 
  • Spray a large pan with nonstick spray. Cook the onions until soft and lightly browned, about 7-10 minutes. Scrape up any browned bits stuck on the bottom of the pan.
  • Add garlic and ginger and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric, coriander, chili powder, and cayenne. Cook for about 30 seconds until fragrant, stirring constantly.
  • Pour in the tomato sauce and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and deepens in color. It should be about the consistency of tomato paste. 
  • Stir the half and half and sugar into the tomato reduction. Add the chicken and its juices back into the pan and simmer for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling.

Notes

Click here to determine your WW PersonalPoints for this recipe (if you are logged in to your WW app, it should calculate for you automatically).
WW Green SmartPoints: 7 for 1 1/2 cups, or 5 for 1 1/4 cups
WW Blue SmartPoints: 4 for 1 1/2 cups of the recipe
WW Purple SmartPoints: 4 for 1 1/2 cups of the recipe

Nutrition

Calories: 322kcal | Carbohydrates: 13g | Protein: 39g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 121mg | Fiber: 2g | Sugar: 6g