Chicken Tikka Masala
A traditional Northern Indian dish1, this FODMAP-friendly recipe is chock full of powerful anti-inflammatory and antioxidant spices are known to boost your immune system. The active component in turmeric, curcumin, not only gives this spice its notorious vibrant yellow color, but its anti-inflammatory role may help alleviate some of IBS symptoms.2 It’s best absorbed when served with pepper; so don’t forget to top this tasty dish off with fresh ground pepper right before you are ready to eat. Enjoy this dish served over a cup of cooked brown rice – it's FODMAP approved, adds a healthy dose of fiber, and soaks up that delicious, nutrient-dense sauce! Serve this up with a side of creamy polenta with balsamic braised mushrooms.
Makes: 4 servings
Prep time: 10 minutes (Plus 2+ hrs refrigeration)
Cook time: 20 minutes
Ingredients for Marinade
- 1.5 lb skinless boneless chicken breasts (about 2 large breasts)
- 1/3 cup 2% plain Greek yogurt or lactose-free yogurt
- 1/2 Tbsp grated ginger
- 1 tsp ground cumin
- 1 tsp paprika
- 1 tsp salt
Ingredients for Sauce
- 1 Tbsp grated ginger
- 1 tsp garam masala
- 1 tsp paprika
- 1 tsp ground coriander
- 1 tsp ground turmeric
- 1 tsp black pepper
- ½ tsp salt
- ½ tsp cayenne pepper (optional)
- 1/3 cup 2% Greek yogurt or lactose free yogurt (without additives)
- 1 15-oz can crushed tomatoes
- 1 Tbsp tomato paste
- 2 Tbsp canola oil or sunflower seed oil
- 3-4 cups cooked rice (such as brown rice or Basmati)
- Cilantro, optional garnish
- Cut chicken breast into cubes, about ½ - 1 inch pieces, and add to a glass bowl or container. In a separate small bowl, whisk yogurt, ginger, and spices until smooth. Dump mixture over chicken and coat. Cover and place in the refrigerator for 2 hours, or overnight for optimal flavor.
- Take chicken out of the refrigerator about 20 minutes before you are ready to cook. In a deep cast iron pan, Dutch oven, or pot, heat the oil over medium heat. Add all spices and grated ginger and sauté on low for 1 minute, stirring occasionally.
- Add the chicken (and juices from the marinade) and sauté for about 5 minutes, until liquid is evaporated (stir a few times for even cooking).
- Add the crushed tomatoes and tomato paste and bring to simmer. Simmer on medium-low for 8-10 minutes, until sauce has thickened. Stir in yogurt and cook for 2 minutes more, stirring well.
- Cook rice per instructions. Serve dish warm over fluffy rice with cilantro garnish if desired.
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- Siciliano-Rosen L. Chicken tikka masala. Encyclopedia Britannica. https://www.britannica.com/topic/chicken-tikka-masala. Published October 4, 2019. Accessed April 7, 2020.
- Ng Q, Soh A, Loke W, Venkatanarayanan N, Lim D, Yeo W-S. A Meta-Analysis of the Clinical Use of Curcumin for Irritable Bowel Syndrome (IBS). Journal of Clinical Medicine. 2018;7(10):1-9. doi:10.3390/jcm7100298.
- calories: 344
- carbohydrates: 12g
- fat: 13g
- fiber: 3g
- potassium: 1032mg
- protein: 44g
- saturated fat: 2g
- sodium: 1175mg
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.
Do you live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?