Chicken Tikka Masala

Number of Servings: 12 (342 g)
Active Time: 35 min.
Total Time: 45 min.
Chicken Tikka Masala

This modification of a favorite Indian dish uses tangy yogurt in place of cream and butter for a lighter dinner. The recipe will feed a good-sized crowd and freezes very nicely, making it a perfect option for splitting up to freeze. Serve up half for a night or two of dinners, then freeze the rest for a night when you need a quick meal.


  • 2 Tbsp. olive oil, divided
  • 3 lb. skinless, boneless chicken breast, cubed
  • 1 Tbsp. kosher salt, divided
  • 2 tsp. cumin
  • 2 tsp. cinnamon
  • 1 cup onion, chopped
  • 3 Tbsp. garlic, minced
  • 2 Tbsp. fresh ginger, peeled and minced
  • 2 serrano chiles, minced
  • 2 tsp. garam masala
  • ¾ tsp. ground red pepper
  • ½ cup unsalted chicken stock
  • ¾ cup plain, fat-free yogurt
  • 2 (28 oz.) cans no-salt-added diced tomatoes
  • 3 cups brown rice, cooked
  • ½ cup fresh cilantro, chopped


  1. Heat half of oil in a large, heavy-bottomed pan over medium-high heat. Add chicken, half of salt, cumin and cinnamon. Cook until chicken is cooked. Remove chicken from pan and set aside.
  2. Add remaining oil, onion, garlic, ginger, and serrano to pan; sauté 1 minute. Reduce heat to low; cook until softened, stirring frequently. Add garam masala and red pepper; cook 1 minute.
  3. Add remaining salt, stock, yogurt, and tomatoes, scraping pan to loosen browned bits. Bring to a boil over high heat. Reduce heat to low; stir in chicken. Simmer for 10-15 minutes. Serve hot over rice and sprinkle with cilantro.

To Freeze: Cool masala and rice to room temperature. Seal in separate freezer bags. Lay bags flat in freezer, making sure to not place anything on top of the bags until they’re completely frozen. Freeze up to 2 months.

Nutrition Facts

12 servings per container

Serving Size 342 g

Amount per serving
Calories 260
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2.5g
Cholesterol 84mg 28%
Sodium 660mg 29%
Total Carbohydrate 22g 8%
Dietary Fiber 2.5g 11%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 3g
Protein 29g
Vitamin D 0.2mcg 0%
Calcium 66.3mg 6%
Iron 1.8mg 10%
Potassium 465mg 10%
Vitamin A 77.2mcg 8%
Vitamin C 24.8mg 30%
Vitamin E 1.3mg 6%
Vitamin K 3.9mcg 4%
Thiamin 0.2mg 15%
Riboflavin 0.2mg 15%
Niacin 17.3mg 110%
Vitamin B6 1.1mg 60%
Folate 15.7mcg 4%
Vitamin B12 0.2mcg 8%
Biotin 0.9mcg 4%
Chloride 3.3mg 0%
Pantothenate 1.9mg 40%
Phosphorus 289.6mg 25%
Iodine 0.3mcg 0%
Magnesium 57.6mg 15%
Zinc 1.2mg 10%
Selenium 29.7mcg 50%
Copper 0.1mg 10%
Manganese 0.7mg 30%
Chromium 0.2mcg 0%
Molybdenum 0.7mcg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Unsalted Diced Tomatoes (organic Tomatoes, Organic Tomato Juice, Citric Acid And Calcium Chloride), Boneless Skinless Chicken Breast, Brown Rice, Nonfat Plain Yogurt (cultured Pasteurized Milk, Salt, Enzymes), Onion, Unsalted Chicken Stock (water, Chicken, Onions, Carrots, Celery, Spices, Rosemary Extract (antioxidant)), Olive Oil, Garlic, Salt, Serrano Pepper, Ginger, Cilantro, Cinnamon, Garam Masala (coriander, Cumin, Nigilla (mangrile), Fennel, Fenugreek, Cloves, Cinnamon, Cardamom, Spices, Salt), Cumin, Cayenne Pepper.

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