Healthy Chicken Tikka Masala

Prepare your Indian takeout favorite right at home with a lighter version of chicken tikka masala that uses yogurt instead of cream.

Healthy Chicken Tikka Masala

From: Martha Stewart

No cream here! This healthy take on the Indian takeout classic—Chicken Tikka Masala—relies on yogurt for its rich texture. Broiling the chicken thighs before braising gives the meat a hint of smokiness.

prep:25 mins
total:1 hr 30 mins


  • 1/4 cup coarsely chopped fresh ginger (from a 3-inch piece)
  • 1 cup coarsely chopped onion
  • 3 tablespoons coarsely chopped garlic (from 5 to 6 cloves)
  • 1/2 cup plain yogurt (not Greek), plus more for serving
  • 1 1/2 pounds boneless, skinless chicken thighs
  • Kosher salt and freshly ground pepper
  • 1 tablespoon tandoori spice mix, such as Frontier
  • 3 tablespoons safflower oil
  • 1 cup pureed canned tomatoes (from a 14 1/2-ounce can)
  • Warmed naan or flour tortillas, cucumber spears, and fresh herbs, such as cilantro and mint, for serving


Step 1

In a food processor, puree ginger, onion, and garlic to a paste. Add 1/4 cup of the mixture to yogurt in a large bowl, reserving the remainder. Season chicken with salt, pepper, and 1 teaspoon tandoori spice. Add to yogurt mixture; toss to combine. Let stand 30 minutes; meanwhile, preheat broiler.

Step 2

Transfer chicken to a broiler pan and broil until browning in spots, 5 to 6 minutes. Flip and brown on the second side, 5 to 6 minutes more. Remove from broiler. (It won't be cooked through.)

Step 3

Heat a large straight-sided skillet over medium-high. Swirl in oil. Add reserved onion paste; cook until fragrant, about 2 minutes. Add remaining 2 teaspoons tandoori spice; cook 30 seconds. Stir in tomatoes, 1/2 cup water, and chicken. Bring to a boil, then reduce heat and simmer, covered, until chicken is tender, about 25 minutes. Use 2 forks to shred chicken into bite-size pieces. Season with salt and pepper; serve with naan, cucumbers, herbs, and more yogurt.


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Food Magazine: Healthy Chicken Tikka Masala
Healthy Chicken Tikka Masala
Prepare your Indian takeout favorite right at home with a lighter version of chicken tikka masala that uses yogurt instead of cream.
Food Magazine
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