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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 214.6
  • Total Fat: 6.6 g
  • Cholesterol: 68.5 mg
  • Sodium: 280.4 mg
  • Total Carbs: 9.9 g
  • Dietary Fiber: 2.4 g
  • Protein: 29.2 g

View full nutritional breakdown of Chicken Tikka Masala (Maya's Makeover) calories by ingredient
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Chicken Tikka Masala (Maya's Makeover)

Submitted by: YIYEHTOV
Chicken Tikka Masala (Maya's Makeover)

Introduction

DELICIOUS, easy, and now only 214 calories per serving!! This is my modification of a Chicken Tikka Masala recipe on this site. It sounded great, but I wanted to use less oil, didn't want to buy garam masala (when I had the ingredients for it on hand already), added a missing ingredient into the calorie count, and reduced the serving size. Still very yummy! DELICIOUS, easy, and now only 214 calories per serving!! This is my modification of a Chicken Tikka Masala recipe on this site. It sounded great, but I wanted to use less oil, didn't want to buy garam masala (when I had the ingredients for it on hand already), added a missing ingredient into the calorie count, and reduced the serving size. Still very yummy!
Number of Servings: 6

Ingredients

    1 Tbsp olive oil
    1 cup diced onion
    1 1/2 tsp cumin powder
    1 1/2 tsp ground cardamom
    2 tsp coriander powder
    1 tsp turmeric powder
    1/4 tsp ground cloves
    1/4 tsp ground cinnamon
    1 tsp to 1 Tbsp red pepper flakes, to taste
    2 tsp minced fresh ginger root
    2 tsp minced garlic
    2 Tbsp tomato paste
    1 27-oz (750 gram) can petite diced tomatoes
    3 chicken breasts, no skin, diced (about 1 lb 9 oz)

    Optional garnishes (not included in calorie count):
    Cilantro (a little goes a long way!)
    Lemon wedges (adds a nice tang)
    Yogurt (cuts down on heat)

    Note: according to an Indian cookbook I own, fresh spices make all the difference. If your spices don't have any smell, they also don't have any taste!

Directions

Heat two tablespoon of oil in a pan or wok over medium heat. Add the onions and sautee until golden brown. In a small bowl, mix together the cumin, cardamom, coriander, tumeric, cloves, cinnamon, and red pepper fakes. Add the spices all at once to the onions and sautee for another minute (remember, use medium rather than high heat). Add the ginger, garlic, tomato paste, and diced tomatoes and bring to simmer, stirring constantly. If the sauce seems too thick, you can add a little bit of water. Add the raw chicken cubes and mix well. Simmer for 10-12 minutes, until chicken is cooked.

Serve over 1/2 cup brown rice (not included in calorie count). We also like to add 1/2 cup of peas to each serving-- the sweetness adds that "something extra" that is missing (since this recipe in a restaurant would probably contain cream or full-fat yogurt). Garnish with a little bit of cilantro, lemon or yogurt and enjoy!

Note: to keep your tupperware from turning yellow, spray it with cooking spray before pouring any dish containing turmeric into it.

Makes 6 servings of about 1 cup each.

Number of Servings: 6

Recipe submitted by SparkPeople user YIYEHTOV.






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Member Ratings For This Recipe


  • Incredible!
    4 of 4 people found this review helpful
    Excellent redo of PSDAHRI's original recipe. Adding the peas or other extras (optionals) is a great idea.

    The two minor changes that I made were:
    - added 1/8 tsp ground pepper
    - changed pepper flakes to be tsp flakes & tsp chilli powder

    Amazing and simple! - 5/21/10

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  • Very Good
    1 of 1 people found this review helpful
    The first time I tried this recipe, I added some Greek yogurt and lime juice and was disappointed with the relatively sour and bland taste. This time, I omitted those ingredients, added some salt and cayenne pepper and enjoyed the spicy taste. I also added a can of kidney beans for extra nutrition - 9/6/12

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  • Incredible!
    1 of 1 people found this review helpful
    Loved it! Due to dr.'s orders I cannot use aready ground spices so ground my own. Found the dish better the next day when the flavors had time to blend more. Also added Greek yogurt to make this like my favorite dish at our local Indian restaurant. - 2/1/11

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  • I made this for dinner tonight and some upcomng lunches this week. It was great! The favor is very much like what's served in our local Indian restaurants -a little mild, so if you like it spicier, just double whatever it is you like. I served it with brown rice and nan. - 12/29/13

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  • Simple to prepare, and packed full of flavour. Thanks for sharing - 2/24/13

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  • My family loved this dish :) - 1/25/13

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  • The only 2 things need changed in this recipe,
    First, the ingredients say 1 T oil but the directions say 2 T - which is it and which one was used for the calculations?
    Second, and this is only because my DH can't stand spicy, we have to use only 1/2 tsp red pepper flakes.
    This was a fantastic dis - 12/30/12

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  • This was okay, but it didn't taste at all like chicken tikka masala to me. I didn't care for the cinnamon, and the ginger flavor was overpowering. I'll try it again, though, and just cut way back on the ginger and cinnamon. Thanks for the recipe! - 3/20/12

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  • last time I checked tomato paste had gluten in it...
    - 1/12/12

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  • Good. This one made me sweat! I didn't have turmeric, so I used curry powder. I added yogurt to my serving, which calmed it down and made it sweeter. - 3/10/11

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  • looks tasty! - 1/13/11

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  • Good recipe. I actually used a pre-made garamasala for the spices and added a tbsp of corn starch for thickener. - 10/9/10

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  • Amazing me and my boyfriend love it! - 9/4/10

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