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Chicken Tikka Masala with Protein Naan

chicken & seafood recipes Sep 23, 2022

I will be putting this recipe in my weeknight rotation, for sure! This lower-calorie, high-protein chicken tikka masala and Naan is SO good!

Don't let the list of ingredients scare you away - it's mostly just spices that are repeated for the marinade and sauce. The protein Naan is optional, of course, but I highly recommend trying it out because it's SUPER easy to make and perfect for dipping in the flavorful tikka masala sauce!

You can easily double up the recipe to serve a crowd!

Healthy Chicken Tikka Masala with Protein Naan 

Makes 4 Servings 

Ingredients for the chicken marinade:

  • 1/4 cup (~60 grams) plain Greek yogurt (I used 0%/non-fat)
  • 4-6 garlic cloves, crushed and minced (or 3 Dorot garlic cubes melted for 10 seconds in the microwave - can be found in the frozen section at Trader Joe's or other stores)
  • 1 tablespoon ginger paste (I used 2 melted Dorot ginger cubes)
  • 2 teaspoons garam masala
  • 1 teaspoon turmeric
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon Kasmiri red chili powder (can sub 1/2 teaspoon regular red chili powder)
  • 1 teaspoon salt
  • 1 pound (16 ounces) skinless chicken breast (or thighs), cut into small cubes
  • 1 tablespoon ghee, divided for cooking (THE BEST GHEE)

Ingredients for the sauce 

  • 1 teaspoon ghee (THE BEST GHEE)
  • 1/2 medium white onion (~100 grams), diced small
  • 2 teaspoons garam masala
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon coriander powder
  • 1 teaspoon Kasmiri red chili powder (can sub 1/2 teaspoon regular red chili powder)
  • 1 teaspoon salt
  • 14.5-ounce can (~411 grams) tomato puree (I used a can of whole tomatoes and just blended them into a puree)
  • 1/4 cup (~60 grams) plain Greek yogurt (I used 0%/non-fat)

Instructions for Chicken Tikka Masala

  1. In a small bowl, add all of the chicken marinade ingredients (except for the chicken and ghee) and mix really well until combined. 

  2. In a large bowl or plastic ziplock bag, add the chicken and the marinade and mix until all chicken pieces are coated. Let marinate for at least 20 minutes (preferably an hour or even overnight if you can). While the chicken is marinating, gather all your ingredients for the sauce and start prepping the naan (recipe below).
  3. When you're ready to cook the chicken, heat 1/2 tablespoon of ghee in a large pan or pot over medium heat. When melted, add 1/2 the batch of chicken pieces, making sure not to crowd the pan. Cook for 2-3 minutes on each side just until browned (don't cook through because it will cook longer in the sauce). Remove chicken to a bowl and set aside. Repeat with the other 1/2 tablespoon of ghee and the remaining chicken. Remove chicken to the bowl. Now it's time to make the sauce in the same pan (don't clean it!).

  4. Melt 1 teaspoon of ghee in the same pan. Add onions and cook for 3-4 minutes, while scraping up any browned bits stuck on the bottom of the pan from the chicken.

  5. Add the spices listed under sauce ingredients, and cook for 2-3 minutes until fragrant. 

  6. Pour in the tomato puree and salt, mix well, and let simmer for about 5 minutes.

  7. Stir in the yogurt and add the chicken and juices back into the pan and cook for an additional 10 minutes until the chicken is cooked through and the sauce is thick and bubbly.

  8. Serve over white or cauliflower rice and fresh homemade protein Naan (recipe below)! Garnish with fresh parsley, if desired.

Nutrition Per Serving (for Chicken Tikka Masala without rice): 256 Calories, 8g Fat, 31g Protein, 15g Carbs

Ingredients for protein Naan:

  • 1 cup (120 grams) self-rising flour (or you can try a different type of flour but make sure to add 1/2 teaspoon baking powder)
  • 1/2 cup (~130 grams) plain Greek yogurt (I used 0%/non-fat)
  • 1 teaspoon salt
  • 1 teaspoon minced garlic (or 2 melted Dorot garlic cubes), optional
  • 1 teaspoon ghee (or more)
  • Parsley, fresh or flakes (optional)
  • If you want to make this lower-carb, you can try using a low-carb flour like this one but since I haven't tried that version yet, I can't say if it'll come out the same.
  • You can switch up the flavoring for this naan by adding onion flakes or even mix in some shredded cheese to make cheesy naan!

Instructions for Protein Naan

  1. In a medium bowl, add the flour, yogurt, salt, and garlic (if using) and mix until combined. Then use your hands to knead into a ball of dough (it may take a few minutes to come together - keep kneading).
  2. Sprinkle a little flour on your countertop and flatten the ball of dough into a circle with your hand. Cut it into 4 even portions.
  3. Using a rolling pin, roll out each portion into a rectangular-ish shape about 1/4-1/2 inch thick. Sprinkle with parsley (if using) and give it one more roll.
  4. In a pan over medium heat, melt ghee. Add one portion of naan and cook for 3-minutes. Flip and cook for another 3-minutes. Repeat this until the naan is cooked through and golden brown.
  5. Repeat with remaining portions of naan (you may need to add a little more ghee to the pan depending on how non-stick it is).
  6. Serve hot with your chicken tikka masala and enjoy!

Nutrition Per Serving (for 1 Naan): 129 Calories, 1g Fat, 7g Protein, 23g Carbs

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