Chicken Tikka Masala (With Homemade Naan)

Perfect for: Lunch, dinner, or meal prep
Time: ~40 minutes (plus marinating)
Serves: 3

🛒 Ingredients:

For the Chicken Marinade

• 350g chicken (thighs or ~3 large breasts)
• 4 tbsp low-fat plain yogurt
• 1 tbsp lemon juice
• ½ tbsp ginger-garlic paste (make 1 tbsp by blending 4 garlic cloves + thumb-sized piece of ginger, reserve the rest for sauce)
• 1 tsp each: garam masala, turmeric, cumin, paprika
• ½ tsp chili flakes (optional)
• Salt to taste

For the Sauce

• 1 tbsp butter or olive oil
• 1 small onion, finely chopped
• ½ tbsp ginger-garlic paste (from above)
• 1 tsp each: cumin, garam masala, paprika, turmeric
• 1 can (~250g) crushed tomatoes
• 2 tbsp low-fat plain yogurt
• 1 tsp fresh parsley, chopped
• Salt & black pepper, to taste

For the Quick Naan (Serves 2–3)

• 1 cup self-raising flour
• ½ cup Greek yogurt
• Pinch of salt
• ¼ tsp baking powder

🔥 Instructions:

1. Marinate the Chicken
   In a bowl, mix yogurt, lemon juice, ginger-garlic paste, and spices. Coat chicken pieces well and marinate for at least 30 minutes (longer = better flavor).
2. Cook the Chicken
   Place chicken on a baking tray and air-fry at 200°C (390°F) for ~16 minutes until cooked through. (Alternatively, pan-fry until golden).
3. Make the Sauce
   Heat butter/oil in a non-stick pan. Add onions and sauté for 4 minutes until softened. Stir in ginger-garlic paste and spices; toast for 1–2 minutes until fragrant. Add crushed tomatoes, reduce heat, and simmer for 10–15 minutes.
   Blend the sauce for a smoother consistency if desired.
4. Combine & Simmer
   Add cooked chicken to the sauce, stir in yogurt, and simmer on low heat until thick and creamy. Season with salt, pepper, and finish with parsley.
5. Prepare the Quick Naan
   In a mixing bowl, combine flour, yogurt, salt, and baking powder. Knead into a soft dough. Divide and roll into flat rounds. Cook in a hot pan until golden brown on both sides. Optional: brush with garlic butter.

✅ Why This Works:

This lighter take on a classic balances comfort with nutrition. The marinated chicken locks in flavor and tenderness while keeping it lean. The tomato-yogurt sauce gives you that rich, creamy texture without relying on heavy cream. Paired with a quick, protein-boosted naan made from Greek yogurt and self-raising flour, you get a wholesome, satisfying meal that feels like a treat but still supports your fitness goals.