Tikka Masala
Good nutritional profile
Grilled chicken in a spiced tomato-cream sauce.
Chicken tikka masala is chunks of chicken marinated in yogurt and spices, grilled, then simmered in a spiced tomato sauce enriched with cream and butter. It is high in protein and low in carbohydrate; the cream and butter add saturated fat, and the sauce often contains some sugar. A 350 g portion is about 525 kcal before rice or naan; a side of vegetables helps balance it.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12g | 21.4% |
| Fat | 9g | 12.9% |
| Carbs | 7g | 2.3% |
| Simple Sugars | 2.45g | Estimate |
| Complex Carbs | 4.55g | Estimate |
| Water | 70g | 2.8% |
| Calories | 150 | 6.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.08 | g | 25.4% |
| Monounsaturated | 2.4 | g | 9.6% |
| Polyunsaturated | 0.58 | g | 4.5% |
| Omega-3 | 0.174 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 0.406 | g | Estimate |
| Trans | 0.17 | g | 8.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.31 | mg |
| Vitamin E | 0.94 | mg |
| Selenium | 11.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 78.3 | mcg | 8.7% |
| vitamin B1 | 0.073 | mg | 6.1% |
| vitamin B2 | 0.131 | mg | 10.1% |
| vitamin B3 | 4.25 | mg | 26.6% |
| vitamin B6 | 0.367 | mg | 21.6% |
| vitamin B9 | 10.6 | mcg | 2.6% |
| vitamin B12 | 0.137 | mcg | 5.7% |
| vitamin C | 4.31 | mg | 4.8% |
| vitamin D | 0.207 (8 IU) | mcg | 1.4% |
| vitamin E | 0.943 | mg | 6.3% |
| vitamin K | 2.92 | mcg | 2.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 47.8 | mg | 4.8% |
| iron | 1.14 | mg | 6.3% |
| magnesium | 27 | mg | 6.8% |
| phosphorus | 137 | mg | 19.6% |
| potassium | 335 | mg | 12.9% |
| sodium | 382 | mg | 16.6% |
| zinc | 0.59 | mg | 5.4% |
| copper | 0.107 | mg | 11.9% |
| manganese | 0.193 | mg | 8.4% |
| selenium | 11.6 | mcg | 21.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 416 | mg | 59.4% | 197% |
| Isoleucine | 569 | mg | 40.6% | 144% |
| Leucine | 958 | mg | 35.1% | 119% |
| Lysine | 1076 | mg | 51.2% | 170% |
| Methionine | 419 | mg | 39.9% | 138% |
| Phenylalanine | 904 | mg | 51.7% | 167% |
| Threonine | 518 | mg | 49.3% | 157% |
| Tryptophan | 149 | mg | 53.2% | 171% |
| Valine | 615 | mg | 33.8% | 117% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Chicken breast, cubed 500 g
- Plain yogurt 150 g
- Garam masala 2 tsp
- Ground turmeric 1 tsp
- Ground cumin 1 tsp
- Paprika 1 tsp
- Garlic, minced 4 cloves
- Ginger, grated 1 tbsp
- Onion, finely chopped 1 large
- Crushed tomatoes 400 g
- Heavy cream 150 ml
- Butter 30 g
- Salt to taste
Instructions
- 1
Mix yogurt with half the garlic, ginger, and 1 tsp garam masala, add chicken and marinate at least 30 minutes.
- 2
Thread or spread the chicken and grill or broil until charred at the edges and just cooked, then set aside.
- 3
Melt butter, soften the onion, then add remaining garlic, ginger and all the ground spices and fry until fragrant.
- 4
Stir in the crushed tomatoes and simmer 10 to 12 minutes until thickened and deep red.
- 5
Blend the sauce smooth if you prefer, then return to the pan and stir in the cream.
- 6
Add the grilled chicken and simmer gently 5 minutes until coated and heated through.
- 7
Season with salt, finish with a pinch of garam masala, and serve with rice or naan.