Description
A lighter version of the classic Indian curry, featuring tender chicken in a creamy, spiced tomato sauce.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 cup plain non-fat Greek yogurt
- 2 tablespoons lemon juice
- 1 tablespoon grated fresh ginger
- 1 teaspoon minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- 1/4 teaspoon cayenne pepper (optional)
- 1 tablespoon olive oil
- 1 large onion, chopped
- 1 (14.5 ounce) can crushed tomatoes
- 1/2 cup low-sodium chicken broth
- 1/2 cup light coconut milk or low-fat evaporated milk
- 1 teaspoon sugar substitute (optional)
- Salt and pepper to taste
- Fresh cilantro, chopped, for garnish
Instructions
- In a bowl, combine the chicken pieces with yogurt, lemon juice, ginger, garlic, cumin, coriander, turmeric, garam masala, and cayenne pepper. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
- Heat olive oil in a large skillet or pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Add the marinated chicken to the skillet. Cook until the chicken is browned on all sides and cooked through, about 8-10 minutes.
- Stir in the crushed tomatoes and chicken broth. Bring the mixture to a simmer.
- Reduce heat to low, stir in the light coconut milk or evaporated milk, and the sugar substitute if using. Simmer gently for 10 minutes, allowing the flavors to meld.
- Season with salt and pepper to your taste.
- Garnish with fresh cilantro before serving.
Notes
- Serve this dish over brown rice or with whole wheat naan bread for a complete meal.
- For a thicker sauce, simmer uncovered for a few extra minutes.
- Prep Time: 15 min
- Cook Time: 35 min
- Category: Dinner
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 8
- Sodium: 350
- Fat: 10
- Saturated Fat: 3
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 18
- Fiber: 3
- Protein: 45
- Cholesterol: 110
Keywords: chicken, tikka masala, healthy curry, low fat, indian food, yogurt marinade