The Best Chicken Tikka Masala

Gluten Free
Very Healthy
Health score
65%
The Best Chicken Tikka Masala
300 min.
4
1185kcal

Suggestions

Looking for a delicious and healthy chicken dinner that's sure to impress? Look no further than this mouthwatering Chicken Tikka Masala! With a gluten-free, very healthy recipe that boasts a respectable health score of 65, this dish is perfect for those who want to enjoy a rich, flavorful meal without compromising on their dietary needs.

This recipe serves four and takes about 5 hours to prepare, including marinating time. Each serving comes in at around 1185 calories, making it a satisfying and hearty option for lunch or dinner. Whether you choose to grill or broil your chicken, the result is tender, juicy pieces that are packed with the bold and aromatic spices of the Tikka Masala sauce.

To make this dish, you'll need a variety of fresh ingredients, including whole peeled tomatoes, cilantro, ginger, garlic, and of course, bone-in chicken pieces. The marinade is a blend of spices like cumin, paprika, coriander, turmeric, and cayenne, mixed with yogurt, lemon juice, and a hint of salt. After marinating, the chicken is cooked to perfection before being simmered in a creamy tomato sauce that's been infused with the same aromatic spices.

Serve your Chicken Tikka Masala with a side of fluffy rice or grilled naan for a complete meal that's sure to become a new favorite. With its impressive health score and delightful flavors, this recipe is perfect for anyone looking to enjoy a delicious and nutritious meal. So why wait? Give this recipe a try and discover the best Chicken Tikka Masala you've ever had!

Ingredients

  • tablespoons butter 
  • 28 ounce canned tomatoes whole peeled mashed canned
  • teaspoon ground pepper 
  • 0.5 cup cilantro leaves roughly chopped
  • tablespoons ginger fresh divided grated
  • 12 cloves garlic divided grated
  • tablespoon ground coriander toasted
  • tablespoons ground cumin toasted
  • teaspoon turmeric 
  • cup cup heavy whipping cream 
  • 0.8 cup pepperoncini pepper juice fresh divided
  • servings kosher salt 
  • large onion thinly sliced
  • tablespoons paprika toasted
  • pounds squirrels bone-in skinless (breasts, legs, or a mix)
  • cups yogurt 

Equipment

  • bowl
  • frying pan
  • knife
  • whisk
  • pot
  • blender
  • baking pan
  • grill
  • aluminum foil
  • broiler
  • dutch oven
  • immersion blender
  • cutting board
  • broiler pan

Directions

  1. Place the chicken pieces on a cutting board with the flesh-side up. Score deeply at 1-inch intervals with a sharp knife.
  2. Place in a large rimmed baking dish.
  3. Combine cumin, paprika, coriander, turmeric, and cayenne in a small bowl and mix well. Set aside 3 tablespoons of spice mixture.
  4. Combine remaining 6 tablespoons spice mixture, 8 cloves garlic garlic, 2 tablespoons ginger, yogurt, 1/2 cup lemon juice, and 1/4 cup salt in a large bowl and whisk to combine.
  5. Pour marinade all over chicken pieces, using hands to coat every surface. cover loosely and refrigerate. Refrigerate and allow to marinate for at least 4 hours and up to 8, turning occasionally.
  6. Meanwhile, heat butter or ghee in a large Dutch oven over medium-high heat until melted and foaming subsides.
  7. Add onions, remaining 4 tablespoons grated garlic, and remaining 2 tablespoons ginger. Cook, stirring frequently, until dark and beginning to char in spots, about 10 minutes.
  8. Add reserved spice mixture and cook, stirring frequently, until fragrant, about 30 seconds.
  9. Add tomatoes and half of cilantro, scraping up any browned bits from bottom of pan with a spoon. Simmer for 15 minutes, then puree using a hand blender or by transferring to a tabletop blender in batches.
  10. Stir in cream and remaining quarter cup lemon juice. Season to taste with salt, then set aside until chicken is cooked.
  11. TO COOK ON THE GRILL: Light one chimney full of charcoal. When all the charcoal is lit and covered with gray ash, pour out and spread the coals evenly over half of coal grate. Set cooking grate in place, cover gill and allow to preheat for 5 minutes. Clean and oil the grilling grate. Wipe excess marinade off chicken and place over hot side of grill, flesh-side-down. Grill without moving until well charred, 5 to 7 minutes. Flip chicken and cook until second side is charred, another 4 to 5 minutes. (Chicken will not be completely cooked through—this is ok).
  12. Transfer to cutting board and allow to rest 10 minutes.
  13. TO COOK UNDER THE BROILER: Line a broiler pan with heavy duty aluminum foil and preheat the broiler to high with the rack set 6 inches below broiler element. Wipe excess marinade off chicken and place on foil-lined pan, flesh side up. Broil until charred and blackened on surface, about 8 minutes (chicken will not be completely cooked through—this is ok).
  14. Transfer to cutting board and allow to rest 10 minutes.
  15. Remove chicken from bone using a sharp knife and cut into rough bite-sized chunks.
  16. Transfer chicken chunks to pot of sauce. Bring to a simmer over medium heat and cook, stirring frequently, until chicken is just cooked through, about 10 minutes.
  17. Sprinkle with remaining cilantro, then serve immediately with rice or Grilled Naan

Nutrition Facts

Calories1185kcal
Protein44.67%
Fat43.41%
Carbs11.92%

Properties

Glycemic Index
67.69
Glycemic Load
5.23
Inflammation Score
-10
Nutrition Score
56.162608810093%

Flavonoids

Cyanidin
0.01mg
Catechin
0.58mg
Epicatechin
2.19mg
Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
1.88mg
Kaempferol
0.29mg
Myricetin
0.22mg
Quercetin
10.09mg

Nutrients percent of daily need

Calories:1184.58kcal
59.23%
Fat:57.04g
87.75%
Saturated Fat:28.26g
176.64%
Carbohydrates:35.22g
11.74%
Net Carbohydrates:28.46g
10.35%
Sugar:19.17g
21.29%
Cholesterol:510.15mg
170.05%
Sodium:1095.61mg
47.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:132.05g
264.1%
Vitamin B3:49.35mg
246.74%
Vitamin B6:3.06mg
152.87%
Selenium:96.71µg
138.16%
Phosphorus:1256.8mg
125.68%
Vitamin A:4860.82IU
97.22%
Vitamin B2:1.33mg
78.31%
Vitamin B5:7.15mg
71.53%
Zinc:10.71mg
71.4%
Iron:12.41mg
68.93%
Potassium:2358.46mg
67.38%
Magnesium:230.58mg
57.65%
Vitamin C:40.83mg
49.49%
Vitamin B12:2.67µg
44.5%
Manganese:0.89mg
44.48%
Vitamin B1:0.65mg
43.58%
Calcium:425.56mg
42.56%
Vitamin E:5.43mg
36.18%
Copper:0.63mg
31.37%
Vitamin K:30.59µg
29.14%
Fiber:6.76g
27.06%
Folate:80.1µg
20.02%
Vitamin D:1.64µg
10.94%