Chicken Recipes: Healthy Chicken Masala

If you’ve never tried Indian food before, you’re seriously missing out. Well, on the flavors anyway. The health factor, though, varies dramatically based on who’s cooking and we all know that restaurants and takeout, while convenient, also all too often conveniently add loads of unhealthy ingredients. Jennifer Fox of The Svelte Gourmet, though, has us covered with her healthy take on classic chicken masala, perfect for when you’re craving Indian food or just looking to try something new.

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Chicken Masala with Coconut Milk

For the chicken:

4 boneless, skinless chicken breasts
1/4 cup plain yogurt
1/4 cup light coconut milk
2 tbsp finely chopped onion
1/2 tsp salt
1 tsp olive oil

Cut chicken into 1-2 inch cubes. Marinate them in the yogurt, light coconut milk, onion and salt for at least 2 hours in the refrigerator. Reserve the oil for browning the chicken later.

For the sauce:

1 tsp olive oil
1 small onion, chopped
1 tsp minced garlic
1 can diced tomatoes (14.5 oz can)
1/4 tsp salt
1/4 tsp garam masala
1 tsp curry powder
1/4 tsp ground coriander
1/2 tsp turmeric
1/8 tsp cayenne pepper
1/4 cup plain yogurt
1/4 cup light coconut milk

Heat 1 tsp oil in a skillet over high heat. Reduce heat to medium and saute onions and garlic for about 3 minutes (or until they begin to soften). Add diced tomatoes, salt, garam masala, curry powder, coriander, turmeric and cayenne pepper. Reduce heat to low and simmer, stirring frequently, for about 2 minutes. Remove from heat and pour into a small mixing bowl. Using an immersion blender, puree until smooth.

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Heat remaining 1 tsp oil in the skillet over high heat. Reduce heat to medium. Drain marinade and add chicken to skillet, cooking for about 2 minutes (flipping the pieces after 1 minute for even cooking). Add reserved sauce to pan, reduce heat to low, cover and simmer for about 5-7 minutes (or until chicken pieces are cooked through). Remove from heat. Remove chicken from skillet with a slotted spoon. Allow sauce to cool in the pan for about 3 minutes, then add yogurt and coconut milk. Blend with immersion blender until smooth. Serve chicken over basmati rice and spoon sauce over the top.

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