Main meal

Chicken tikka masala

Name: Chicken tikka masala
Total time: 45 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1¼ lb Chicken thighs, boneless; 8½ oz Greek yogurt; 2 fl oz Lemon juice; ½ oz Garam masala; ¾ oz Ginger; 1¼ oz Garlic; 3 oz Tomato paste; 3 oz Onion; 4 fl oz Heavy cream; 1¼ oz Butter; Sea salt, to taste

Tikka is the marinade, masala is the sauce — the chicken gets yogurt, lemon, ginger and garam masala overnight so the lactic acid tenderizes the surface, then a hot tandoor or oven chars the outside. The cream goes in at the end because boiled dairy splits.

7gnet carbs

39gfat

31gprotein

514kcal

Per serving45 minServes 4

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Ingredients

For the whole dish · serves 4

Chicken thighs, boneless1¼ lb
Greek yogurt8½ oz
Lemon juice2 fl oz
Garam masala½ oz
Ginger¾ oz
Garlic1¼ oz
Tomato paste3 oz
Onion3 oz
Heavy cream4 fl oz
Butter1¼ oz
Sea saltto taste

Served with

The side the app pairs with it. Tap Swap in the app for another that fits.

Roasted radishes with rosemary butter

+2g net · 84 kcal · 30 min · together 9g net, 598 kcal

Method

6 steps · 45 minutes

Whisk the yogurt, lemon, half the garam masala, grated ginger and half the garlic together. Toss the chicken in the marinade and let it sit for at least 30 minutes, or overnight in the fridge.
Heat a single-handle cast iron skillet over high heat. Sear the chicken in a dry pan for 2 minutes per side until charred — they will not be cooked through. Lift them out.
Lower the heat to medium. Melt the butter in the same pan, add the chopped onion and cook for 4 minutes until soft. Add the remaining garlic and cook 30 seconds more.
Stir in the tomato paste and remaining garam masala and cook for 2 minutes, until the paste darkens. Pour in 100 ml of water and scrape the base.
Lower the heat and simmer for 5 minutes. Return the chicken to the pan and cook 8 more minutes, until the chicken reads 170F.
Stir in the cream and let it heat through for 1 minute. Taste for salt. Serve with cauliflower rice or a bed of wilted spinach.

Macros are per serving and are estimates worked out from the ingredients. Keto Tracker AI is a food logging tool and does not give medical advice; talk to a doctor before changing your diet.