Zero Oil Chicken Tikka Masala: A Healthy Twist to a Classic Dish
Chicken Tikka Masala is one of the most beloved Indian dishes worldwide, known for its rich, creamy texture and robust flavors. However, the traditional recipe often contains a significant amount of oil, butter, and cream, making it a high-calorie indulgence. If you are health-conscious but don’t want to compromise on taste, the Zero Oil Chicken Tikka Masala is the perfect alternative. This recipe retains the classic flavors while eliminating unnecessary fats, making it a healthier yet equally delicious choice.
Table of Contents
The Concept of Zero Oil Cooking
Zero oil cooking is gaining popularity as a healthier approach to preparing meals. This method relies on cooking techniques like grilling, baking, steaming, and using natural moisture from ingredients instead of oil. Not only does it reduce the overall calorie content of a dish, but it also enhances the natural taste of the ingredients. By using yogurt and spices, Zero Oil Chicken Tikka Masala achieves the same succulent texture and deep flavor without the added fats.
Ingredients for Zero Oil Chicken Tikka Masala
For the Marinade:
- 500g boneless chicken breast (cut into cubes)
- ½ cup low-fat yogurt
- 1 tablespoon lemon juice
- 1 teaspoon ginger-garlic paste
- 1 teaspoon red chili powder
- 1 teaspoon garam masala
- ½ teaspoon turmeric powder
- Salt to taste
For the Masala Sauce:
- 2 medium onions (finely chopped)
- 2 large tomatoes (pureed)
- 1 teaspoon ginger-garlic paste
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- ½ teaspoon red chili powder
- ½ teaspoon turmeric powder
- 1 teaspoon garam masala
- ½ cup low-fat yogurt or almond milk
- 1 teaspoon kasuri methi (dried fenugreek leaves)
- Salt to taste
- Fresh coriander for garnish
Cooking Instructions
Step 1: Preparing the Chicken
1. In a bowl, mix yogurt, lemon juice, ginger-garlic paste, red chili powder, turmeric, garam masala, and salt.
2. Add the chicken cubes to this mixture and coat well.
3. Let it marinate for at least 2 hours or overnight in the refrigerator for better flavor infusion.
4. Preheat an oven to 200°C (390°F) and bake the chicken on a lined tray for 15-20 minutes, flipping halfway. Alternatively, grill on a non-stick pan until golden brown.
Step 2: Preparing the Masala Sauce
1. In a non-stick pan, add chopped onions and sauté on low heat with occasional stirring until they become soft. To prevent sticking, add a splash of water if needed.
2. Add ginger-garlic paste and cook until the raw aroma disappears.
3. Stir in the pureed tomatoes and cook until the mixture thickens and the oil naturally separates.
4. Add cumin powder, coriander powder, turmeric, red chili powder, and salt. Mix well.
5. Pour in the low-fat yogurt or almond milk, stirring continuously to avoid curdling.
6. Add the baked or grilled chicken pieces and mix them well into the sauce.
7. Sprinkle garam masala and kasuri methi for an authentic taste.
8. Simmer for 5 minutes to allow flavors to blend.
Step 3: Serving
- Garnish with fresh coriander leaves.
- Serve hot with whole wheat roti, brown rice, or quinoa for a complete healthy meal.
Zero Oil Chicken Tikka Masala proves that healthy eating doesn’t mean sacrificing flavor. By making smart ingredient choices and utilizing healthier cooking methods, you can enjoy this iconic dish guilt-free. Whether you are following a fitness regime, managing your cholesterol levels, or simply adopting a healthier lifestyle, this recipe is a must-try. So, the next time you crave something indulgent yet nourishing, cook up this delicious and wholesome version of Chicken Tikka Masala!