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Aarthi's Special Chicken Tikka Masala

by Aarthi Sampath

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Mid Calorie

Mid Carb

Mid Sodium

Chef Aarthi took perhaps the most well known Indian restaurant dish and made it more accessible and wholesome, so you can indulge regularly. In her version, juicy chicken thighs are marinated and roasted then placed in a creamy, fragrant tomato-based curry infused with fenugreek and other warming spices. The chicken is paired with roasted broccoli with tons of garlic and a side of cumin-scented steamed basmati rice to soak up every last drop of the curry. Sweet, mildly spicy, and decadent, this dish is a universal favorite for a reason.

Total Time

50 minutes

Prep Time

20 minutes

Cook Time

30 minutes

Ingredients per serving

1

Fried Garlic

0.03 oz

1

Avocado Oil

0.14 tsp

1

Kosher Salt

0.01 oz

1

Broccoli Crown

3.27 oz

1

Kosher Salt

0.05 oz

1

Lime Juice (Bottle)

0.24 oz

1

Boneless, Skinless Chicken Thigh

7.20 oz

1

Garam Masala

0.04 oz

1

Ground Turmeric

0.01 oz

1

Whole Cumin Seed

0.04 oz

Preparation

1. Side, Broccoli, Garlicky

Preheat oven to 400°F (200°C). Toss broccoli crowns with avocado oil, kosher salt, and fried garlic. Spread on a baking sheet and roast for 15-20 minutes until tender and slightly crispy.

2. Chicken, Tikka Masala

In a bowl, combine boneless, skinless chicken thighs with lime juice, kosher salt, garam masala, ground turmeric, whole cumin seed, coriander seeds, Espelette pepper powder, and plain Greek yogurt. Mix well and let marinate for at least 30 minutes. Preheat a grill or skillet over medium-high heat. Cook the marinated chicken until fully cooked and slightly charred, about 5-7 minutes per side. Set aside.

3. Cumin Rice

Rinse basmati rice under cold water until the water runs clear. In a pot, heat avocado oil over medium heat. Add whole cumin seed and toast until fragrant. Add water, kosher salt, and basmati rice. Bring to a boil, then reduce heat to low, cover, and simmer until the rice is cooked and water is absorbed.

4. Tikka Sauce

Finely chop the red onion, garlic, ginger, and red bell pepper. In a large saucepan, melt unsalted butter over medium heat. Add chopped onion, garlic, ginger, and bell pepper. Sauté until softened. Add whole cumin seed, coriander seeds, Espelette pepper powder, ground cardamom, nigella seeds, ground cinnamon, ground clove, and fenugreek leaf. Stir in canned tomatoes, heavy cream, water, and granulated white sugar. Simmer until the sauce thickens. Add the cooked chicken to the sauce and let it simmer for a few minutes until the flavors meld together.

5. Plate the Dish

Arrange the chicken tikka masala in one compartment of the meal container. Serve the garlicky broccoli and cumin rice in the other compartment.

Nutritional facts

Protein

42g

Carbs

49g

Calories

49kcal

Fat

31g

Reviews

4.2

1 stars of rating2 stars of rating3 stars of rating4 stars of rating5 stars of rating

Based on 20 reviews

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1 stars of rating2 stars of rating3 stars of rating4 stars of rating5 stars of rating

08/29/25

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