Tikka Masala Under 500 Calories!

I cut a lot of sodium from this recipe and it still tasted great! The flavor comes from the spices and heavy cream…mmm! If you’d like to make this recipe less spicy, use less sriracha!


  • 2 pounds boneless skinless chicken breast
  • 1 cup brown rice (dry), prepared
  • 6 dried chiles (for garnish)
  • cilantro (for garnish)

Marinade for chicken:

  • 1 6 oz. container 2% plain Greek yogurt
  • 1 tablespoon lemon juice
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • 2 teaspoons cayenne pepper
  • 1 teaspoon black pepper
  • 1 tablespoon grated fresh ginger
  • 1 1/2 teaspoons of salt


  • 1 tablespoon 50/50 Smart Balance Butter Blend
  • 3 garlic clove
  • 1 jalapeno pepper, chopped (remove membrane)
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon sriracha sauce (MEASURE!! SPICY!!)
  • 8 ounces tomato sauce
  • 1 cup heavy cream


  1. Mix the marinade together and let sit for an hour.
  2. Heat grill pan (or skewer and grill outdoors) and grill chicken until 3/4 done.   Meanwhile, melt butter and saute garlic and jalapeno.  Add seasonings and stir for 2 minutes until fragrant.  Add in tomato sauce and heavy cream.   Add chicken into sauce and cook an additional 10 minutes.  Serve over 1/2 cup rice and garnish. Yield: 6 servings

Nutrition Information (per serving with 1/2 cup rice): 438 calories; 20.5 g. fat; 723 mg. sodium; 17.7 g. carbohydrate; 1.7 g. fiber; 36.2 g. protein

By Nicole Morrissey, R.D.

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