About this recipe
Tikka masala at home does not need a tandoor. Yogurt and a spoon of curry paste build a creamy tomato sauce that still sits under 500 calories when the rice portion stays honest.
Taste your paste before you commit the full amount. Brands vary a lot in heat and salt.
Pack sauce and rice separately for meal prep so the grains stay fluffy when reheated.
MARINATE
Step 1
Toss chicken with 1/4 cup yogurt, 1 tablespoon curry paste, cumin, and 1/4 teaspoon salt. Rest 10 minutes while you prep the onion and rice.
COOK THE CHICKEN
Step 2
Heat olive oil in a large deep skillet over medium-high. Add chicken in a single layer. Cook until browned and mostly cooked through, 5 to 7 minutes. Transfer to a plate.
SAUCE
Step 3
Add onion to the pan. Cook over medium until softened, about 4 minutes. Stir in garlic, ginger, and remaining curry paste. Cook 45 to 60 seconds until fragrant.
Step 4
Add crushed tomatoes and remaining salt. Simmer gently over medium-low for 6 to 8 minutes until slightly thickened.
Step 5
Lower heat to low. Stir in remaining 1/2 cup yogurt until smooth. Return chicken and any juices. Simmer gently until chicken is 165°F, 3 to 5 minutes. Do not boil hard.
SERVE
Step 6
Spoon over about 2/3 cup cooked rice per plate. Top with cilantro if using.
Tips
Keep rice to about two-thirds of a cup per person so the bowl stays under 500 calories.
Full-fat yogurt makes a richer sauce. Stick with nonfat if you want the leaner macros listed here.
Swaps
Greek yogurtLight cream or coconut milk
Use 1/2 cup. Richer finish, slightly different macros.
Chicken breastChicken thighs
Boneless, skinless. Add a few minutes; richer sauce cling.
Equipment
large deep skillet · grater for ginger · instant-read thermometer
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