Chicken Tikka Masala: a lighter home recipe with a clear finish · NZ

What changes—and what stays

From a restaurant serving with unmeasured oil and sides often reaches 600–800 kcal to 420 calories

Chicken Tikka Masala: Marinate chicken breast pieces in plain yoghurt, minced garlic, and grated ginger. Sear the marinated chicken until browned. Sauté the chopped onion, then add the tikka masala curry spices and cook until fragrant. Stir in the crushed tomatoes and seared chicken, then simmer gently until the chicken is cooked through and the sauce has reduced. 2 tbsp tikka masala curry spices; 1 tsp grated ginger. Chicken Tikka Masala: crushed tomatoes · plain yoghurt · tikka masala curry spices · minced garlic · grated ginger. The chicken pieces are tender and opaque throughout, the rich masala sauce clings to the chicken, and the sauce has a smooth, integrated appearance.

Ingredients for 2

Measure first; timing is part of how this recipe uses less fat.

• 300gchicken breast
• 150gbrown rice
• 150gonion
• 200gcrushed tomatoes
• 100gplain yoghurt
• 2 tbsptikka masala curry spices
• 2 clovesminced garlic
• 1 tspgrated ginger

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Prepare the measured ingredients

Chicken Tikka Masala — chicken breast · brown rice. Prepare chicken breast, brown rice, and onion in the listed amounts. Keep wet components separate and cut pieces for their different cooking times.

Look for: Chicken Tikka Masala — chicken breast · brown rice · onion. chicken breast, brown rice, and onion are evenly prepared and accurately measured, with no unintended water left in the preparation bowl.

2

Step 2 · follow the visible cue

Build the defining flavour

Chicken Tikka Masala — onion · crushed tomatoes. Add crushed tomatoes, plain yoghurt, and tikka masala curry spices in an order that softens strong aromatics without scorching the delicate seasonings.

Look for: Chicken Tikka Masala — crushed tomatoes · plain yoghurt · tikka masala curry spices. crushed tomatoes, plain yoghurt, and tikka masala curry spices smell rounded and remain recognisable, with no black specks, raw spice smell, or separated oil.

3

Step 3 · follow the visible cue

Cook with controlled heat

Chicken Tikka Masala — plain yoghurt · tikka masala curry spices. For the main cooking stage, Marinate chicken breast pieces in plain yoghurt, minced garlic, and grated ginger. Sear the marinated chicken until browned. Sauté the chopped onion, then add the tikka masala curry spices and cook until fragrant. Stir in the crushed tomatoes and seared chicken, then simmer gently until the chicken is cooked through and the sauce has reduced.. Control both heat and surface moisture rather than correcting later with extra oil or sauce.

Look for: Chicken Tikka Masala — Marinate chicken breast pieces in plain yoghurt, minced garlic, and grated ginger. Sear the marinated chicken until browned. Sauté the chopped onion, then add the tikka masala curry spices and cook until fragrant. Stir in the crushed tomatoes and seared chicken, then simmer gently until the chicken is cooked through and the sauce has reduced.. The chicken pieces are tender and opaque throughout, the rich masala sauce clings to the chicken, and the sauce has a smooth, integrated appearance.. Check the thickest or coolest part rather than judging only the browned surface.

4

Step 4 · follow the visible cue

Finish and verify the texture

Chicken Tikka Masala — minced garlic · grated ginger. Add minced garlic and grated ginger at the point where their aroma remains clear. Rest briefly and divide Chicken Tikka Masala into two equal portions.

Look for: Chicken Tikka Masala — The chicken pieces are tender and opaque throughout, the rich masala sauce clings to the chicken, and the sauce has a smooth, integrated appearance.. Chicken Tikka Masala holds its intended shape and colour, with no unwanted water, fat, or loose coating around the serving plate.

Calories at the same serving size

The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions