Tikka Masala Chicken

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Often Indian dishes are high in sodium and fat. Here we use plain nonfat yogurt to tenderize and flavour the chicken while keeping salt and fat under control.

Tags: Intermediate, 30 mins, Entrées, Rice & Grains, Chicken/Poultry, Indian, Broil, Marinade, President's Choice Blue Menu, Low Fat
Serves: 4
Skill level: Intermediate
Prep time: 5  minutes
Cooking time: 12  minutes
Total: 17 *  minutes

(Ideal marinating time - 2 hours; 5 minutes is fine if time pressed)

Additional Information


  1. In bowl, stir together yogurt and cooking sauce. Transfer mixture to large zippered plastic bag. Add chicken to bag. Seal bag. Massage bag until yogurt mixture completely coats chicken. Refrigerate for 2 hours.
  2. Preheat broiler. Line baking sheet with foil.
  3. Cook rice according to package directions. While rice cooks, cook chicken. Lift chicken out of bag, letting as much marinade as possible stay on chicken, and place chicken on prepared baking sheet. Discard bag with remaining marinade. Sprinkle grinder over chicken. Broil for 10 to 12 minutes or until cooked through.
  4. Serve chicken over rice. If desired, garnish with chopped fresh coriander and thinly sliced sweet red pepper, and serve with a wedge of lime.

Chef's Tips

Serve with sautéed spinach, if desired.

Nutritional Information

; Per serving:
Calories 410 Cal
Fat 12 g
Sodium 470 mg
Carbohydrate 45 g
Fibre 1 g
Protein 31 g