Chicken Tikka Masala

Chicken Tikka Masala

4.7 of 5 (3)
member ratings
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 480.0
  • Total Fat: 27.9 g
  • Cholesterol: 129.9 mg
  • Sodium: 1,065.7 mg
  • Total Carbs: 18.3 g
  • Dietary Fiber: 4.1 g
  • Protein: 38.8 g

View full nutritional breakdown of Chicken Tikka Masala calories by ingredient


Indian Style Chicken Masala (Red - Tomato Sauce) Indian Style Chicken Masala (Red - Tomato Sauce)
Number of Servings: 6


    cumin ground .5 tsp, 1 serving
    Coriander, ground, .5 tsp
    Pepper, red or cayenne, .25 tsp
    Salt, 1 tsp
    Chicken Breast Tenders; Just Bare Chicken, 32 oz
    Yogurt, plain, low fat, 1 cup (8 fl oz)
    Canola Oil, 2 tbsp
    Garlic Paste, 2 tsp
    Canola Oil, 3 tbsp
    Onion - Yellow (1 Cup), 1 serving
    Garlic Paste (Amore), 2 tsp
    Jalapeno Peppers, .5 pepper
    Ginger, ground, 2 tsp
    Hunt's tomato PASTE, 2 tbsp
    Hunt's Crushed Tomato, 3.5 cup
    Granulated Sugar, 2 tsp
    Salt, .5 tsp
    Heavy Whipping Cream, .75 cup,
    Cilantro, raw, 3 tbsp
    Add these to your dish (not included in the calorie count)
    Jasmine Rice (1/2 cup serving)
    Naan or Roti (1 Serving)


The recipe looks intimidating but it really isn't. The first time takes a bit to get used to, after that it can be done quicker than the suggested prep time.


(adapted from Americas Test Kitchen)

Serves 4-6

Chicken Dry-rub
Prep Bowl (combine)
teaspoon Cumin
teaspoon Ground Coriander
teaspoon Cayenne Pepper (vary to spiciness)
1 teaspoon Salt
2 lbs. boneless, skinless chicken tenders

*Thaw Chicken (can still be half frozen). Combine Dry-Rub ingredients in Prep Bowl. Sprinkle both sides of chicken with dry-rub. Refrigerate for at least 30 minutes.

Chicken Yogurt Wet-brush
Medium Mixing bowl (combine)
1 cup plain, (low-fat yogurt)
2 Tablespoons Canola Oil
2 teaspoons minced, pressed, or Garlic Paste
1 Tablespoon Ginger

*Combine Wet-Brush ingredients in Medium Mixing bowl. Set aside.
After Masala Sauce is mixed and simmering for 15 minutes, line cookie sheet with foil. Take chicken from fridge and place on cookie sheet. Use basting brush to dip and brush Yogurt mix on to both sides chicken. Use most or all of the Yogurt mix.
Place oven rack on Middle-Top position (about 6 inches away from top heating element).
Broil Chicken. (until instant read thermometer reads about 160)
5-8 minutes on each side.
Let Chicken rest 5 minutes.
Cut into bite-sized chunks and stir into Masala sauce.

Masala Sauce
Large Skillet
3 Tablespoons Canola Oil
1 cup Onion (mostly grated and diced very small)
2 teaspoons minced, pressed, or Garlic Paste
2 teaspoons Ginger
Jalapeno (diced small, ribs and seeds removed unless spicier wanted)
2 Tablespoons Tomato Paste
1 Tablespoon Garam Masala
28-32 Ounces PLAIN Crushed Tomatoes
2 teaspoons Sugar
teaspoon Salt
Cup Heavy Cream
1/3 Cup Chopped Cilantro (add later for those that like it)

*Combine Masala Sauce ingredients in Large Skillet by:
First mix Masala ingredients: Garlic, Ginger, Jalapeno, Tomato Paste and Garam Masala in small mixing bowl.
Second heat the Canola Oil to simmer.
Add Onion and cook them until they are soft and start to turn light brown (be careful not to burn).
Add the Masala Ingredients mixture from small mixing bowl to Skillet, stir in and cook for about 3 minutes (be careful not to burn).
Add Crushed Tomatoes, Sugar and Salt. Bring to a Boil.
Reduce Heat and simmer loosely covered for 15 Minutes. Stir occasionally.
Add Cream and stir in. Return to simmer.
Remove from heat and cover to keep warm.

Serve Hot Add Cilantro for those that like it!

1 Cups Jasmine Rice (or Basmati rice)

*Cook rice as directed (add 3 cups of water, boil off water, take off heating element, cover and let sit)

Naan and Roti
4-6 rounds (separate recipe or simply purchase from Indian Restaurant!)

Serving Size: Makes roughly 6 1-cup Servings

Number of Servings: 6

Recipe submitted by SparkPeople user MOTCH6.

Member Ratings For This Recipe

  • no profile photo

    thanks - 6/29/21

  • no profile photo

    yum - 10/3/19

  • no profile photo

    If you like heat, add more Cheyenne pepper to the raw chicken before cooking it! It gives it a kick. You can also cut back on the calories and fat by substituting Non-fat yogurt for the heavy cream. And substitute the sugar with something like Truvia (stevia leaf sweetener) - 6/11/19

  • no profile photo

    Very Good
    Although I added a whole jalapeno, I thought it lacked heat. Maybe I will leave out the sugar next time. The chicken was delicious cooked on the grill. - 3/26/16

  • no profile photo

    Impressive meal! - 2/13/14