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Dinner

High Protein Chicken Tikka Masala

Yoghurt-marinated chicken breast charred under the grill, then simmered in a tomato sauce finished with a small pour of cream and served with rice or flatbread.

Serves
3
Prep
20min
Cook
30min
Total
50min

Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar

High Protein Chicken Tikka Masala

Per serving

Calories
469kcal
Protein
53.1g
Carbs
18.7g
Fat
21.3g
Fibre
2.6g

Ingredients

Measurements

For 3 servings · MetricUS

  • 600gchicken breast fillets
  • 150gGreek yoghurt, 2%
  • 2 tspgaram masalastaple
  • 2 tspground cuminstaple
  • 1 tsppaprikastaple, for the marinade
  • 1 tspground turmericstaple
  • ¼ tspsaltstaple, for the marinade
  • 400gtinned chopped tomatoes
  • 75mllight single creama small pour
  • 1 mediumonion
  • 4 clovesgarlic
  • 30gfresh gingerthumb-sized piece
  • 2 tbsptomato puree
  • 1½ tbspghee or oilstaple
  • 1 tspground corianderstaple
  • ½ tspchilli powderstaple, adjust to taste
  • 1 tbspkasuri methioptional, dried fenugreek leaves
  • 1 tsppaprikastaple, for the sauce
  • ½ tspsaltstaple, for the sauce, to taste
  • 1½ lbboneless skinless chicken breastsabout three
  • 2/3 cupGreek yoghurt, 2%
  • 2 tspgaram masalastaple
  • 2 tspground cuminstaple
  • 1 tsppaprikastaple, for the marinade
  • 1 tspground turmericstaple
  • ¼ tspsaltstaple, for the marinade
  • 14 ozcanned crushed tomatoes
  • 1/3 cuplight single creama small pour
  • 1 mediumonion
  • 4 clovesgarlic
  • 1 tbspgrated fresh ginger
  • 2 tbsptomato paste
  • 1½ tbspghee or oilstaple
  • 1 tspground corianderstaple
  • ½ tspchili powderstaple, adjust to taste
  • 1 tbspdried fenugreek leavesoptional
  • 1 tsppaprikastaple, for the sauce
  • ½ tspsaltstaple, for the sauce, to taste

Method

  1. Marinate the chicken.

    Cut the chicken into large chunks.

    Stir the Greek yoghurt with the garam masala, cumin, the marinade paprika, the turmeric and the marinade salt, then coat the chicken in it.

    Leave it to marinate while you build the sauce, 15 minutes or longer if you have time.

  2. Prep the aromatics.

    Grate the garlic and ginger.

    Dice the onion.

  3. Cook the sauce base.

    Heat the ghee or oil in a wide pan over medium heat.

    Cook the onion until soft and golden, about 8 minutes.

    Stir in the garlic and ginger for another minute until they smell fragrant.

    Add the tomato puree, ground coriander, the sauce paprika and the chilli powder.

    Stir for a minute to cook the spices, then tip in the tinned tomatoes.

    Simmer for 10 minutes until thickened.

  4. Grill the chicken.

    While the sauce simmers, spread the marinated chicken on a lined tray.

    Grill on high for 8 to 10 minutes, turning once, until charred at the edges and cooked through.

  5. Finish the sauce.

    Blend the sauce smooth with a stick blender for the restaurant texture, or leave it rustic.

    Pour in the cream and stir through.

  6. Combine and serve.

    Slide the grilled chicken and any resting juices into the sauce.

    Simmer for 3 to 4 minutes so the flavours join.

    Crush the kasuri methi between your palms and stir it in now if using.

    Taste and adjust with the sauce salt.

    Divide across three plates or bowls, one portion each, with steamed long-grain rice or high-protein plain naan alongside.

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