PUBLIC HEALTHY REMAKE

Lighter Chicken Tikka Masala

Name: Lighter Chicken Tikka Masala
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 2
Ingredients: 350 g Chicken breast, cut into chunks; 160 g Greek yogurt (0–2%); 300 ml Passata; 1 small Onion, finely chopped; 2 cloves Garlic, minced; 1 tsp Fresh ginger, grated; 1 tbsp Lemon juice; 1 1/2 tsp Garam masala; 1/2 tsp Ground cumin; 1 tsp Paprika; 1/4 tsp Ground turmeric; 1 tsp Olive oil; 2 tbsp Fresh coriander, chopped; 1/2 tsp Salt

Oven-roasted tikka chicken in a tomato-yogurt sauce with spices.

Restaurant-style tikka masala at home: yogurt-marinated chicken roasted until charred at the edges, finished in a tomato sauce lightened with Greek yogurt instead of a cream-heavy gravy.

2 servings

—Calories

—Protein

45 minTotal time

2Servings

Prep 20 min · Cook 25 min · Difficulty: medium

Why this remake works

Greek yogurt marinates and finishes the sauce in place of most of the cream.
Chicken is roasted, not fried in ghee.
A tomato-forward base keeps the sauce bright with less oil.
Measured spices deliver tikka flavour without a takeaway oil slick.

Ingredients

Marinade and chicken

Chicken breast, cut into chunks

350 g

Greek yogurt (0–2%)

80 g

Lemon juice

1 tbsp

Garlic, minced

2 cloves

Fresh ginger, grated

1 tsp

Garam masala

1 tsp

Ground cumin

1/2 tsp

Paprika

1 tsp

Salt

1/2 tsp

Sauce

Onion, finely chopped

1 small

Passata

300 ml

Greek yogurt (0–2%)

80 g

Olive oil

1 tsp

Garam masala

1/2 tsp

Ground turmeric

1/4 tsp

Fresh coriander, chopped

2 tbsp

Method

Mix 80 g yogurt with lemon juice, garlic, ginger, 1 tsp garam masala, cumin, paprika and salt. Coat the chicken, cover and marinate for at least 15 minutes (or up to overnight in the fridge).
Heat the oven to 220°C (fan 200°C). Spread chicken on a lined tray and roast for 12–15 minutes until cooked through with browned edges.
Meanwhile, heat olive oil in a saucepan over medium heat. Soften the onion for 5–6 minutes. Stir in turmeric and remaining 1/2 tsp garam masala for 30 seconds.
Add passata and simmer 8–10 minutes until slightly thickened. Remove from the heat and stir in the remaining 80 g yogurt until smooth.
Add the roasted chicken and any tray juices to the sauce. Warm gently for 2–3 minutes on low heat — do not boil hard after adding yogurt.
Finish with coriander and serve with rice or a wholemeal flatbread if you like.

Chef tips

High heat on the chicken recreates tikka char without a tandoor.
Stir yogurt in off the boil to keep the sauce silky.

Substitutions

Chicken breast → Chicken thigh fillets, trimmed
Passata → Blended tinned tomatoes

Create my own version

Also try Generate Meal from ingredients you have, or Day Plan for a full day of meals.

Related remakes: Chicken Kebab Plate, Healthier Fried Rice