Healthy Chicken Tikka Masala With Spinach & Cranberries

This wholesome hen tikka masala is a extra nutritious model of the favored Indian curry dish. It’s wealthy and creamy, but dairy-free and it’s stuffed with nourishing components like turmeric, coconut milk, spinach and cranberries. Serve over cauliflower rice, veggies or common rice in case you like. This recipe can be Paleo, Whole30 and keto-friendly with a small modification.

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Hen tikka masala and butter hen are most likely two of the most well-liked Indian curries, and this dish is my adaptation and tribute to each of them. I needed to make a paleo model, so it’s wealthy and creamy, but dairy-free and gluten-free. It’s just like the more healthy model of the traditional. 

It is a nice make-ahead dish and might be served with riced cauliflower or different veggies. The warmth stage is gentle, however be happy to omit or scale back the quantity of diced chilli used to make it milder.

Butter Hen vs Hen Tikka Masala

I typically get requested this so right here we go. It’s simple to confuse butter hen and hen tikka masala as they appear and style considerably related. However, on nearer inspection, it is possible for you to to inform the distinction. Butter hen is a dish really originating from India and was invented as a means to make use of up leftover tandoori hen. It’s made with spiced tomato-based sauce cooked with butter and sometimes cream. It’s typically redder than orange in color and is milder and sweeter. 

Hen tikka masala, however, is a British adaptation. There isn’t any one recipe that defines the really genuine tikka masala however equally to butter hen, it’s made with marinated, typically grilled hen, numerous spices, tomatoes, cream or coconut cream. It has extra coriander and is extra orange in color. It’s much less buttery in flavour.

Each are scrumptious and in case you like one, you’ll most definitely benefit from the different.

Vitamin Notes

My wholesome hen tikka masala is stuffed with nourishing components, reminiscent of turmeric spice with its anti-inflammatory properties, satiating coconut milk, vitamin-rich spinach, tomatoes, cranberries and coriander. Hen, in fact, is a superb supply of protein. Though this dish is made with coconut milk, it’s not tremendous excessive in energy however is filling as a result of fats and protein content material. 

There isn’t any added sugar aside from dried cranberries, which might be omitted for these doing Paleo, Whole30 or keto diets. You’ll discover the complete dietary breakdown with macros and micros within the recipe card beneath.

What You’ll Want

You’ll discover the complete listing of components, directions and dietary breakdown within the recipe card beneath. Listed here are some recommendations on components and the best way to make this curry dish. 

• Hen: I used hen breast meat on this recipe, however you’ll be able to simply use hen thighs, turkey, prawns or fish. For a very vegetarian model, I’d use a mixture of pumpkin or candy potato, carrots, carrots, mushrooms and chickpeas or tofu in case you eat these.
• Aromatics: garlic, ginger, onion and chili are used.
• Spices: Turmeric, cumin, coriander seed powder, garam masala – these spices needs to be available in most supermarkets. Garam masala is an Indian spice mix and might be bought in most supermarkets. It’s unbelievable in curries and stews and is nice to have within the pantry.
• For Creaminess: I used full-fat canned coconut milk with 60% coconut content material. Be certain that to shake the coconut milk earlier than including to the curry, or scoop out the thicker half for a thicker, richer sauce.
• Spinach might be changed with chard, kale, broccoli or another greens you may have available. Cranberries add a beautiful sour-sweet contact however might be omitted or changed with some dried sultanas or diced apricots.
• I used a teaspoon of honey for additional sweetness, however this may be omitted in case you’re avoiding all sweeteners in the mean time.
• Arrowroot powder or flour is used to thicken the sauce. It may be omitted, or tapioca flour is also used for this.

How To Make Wholesome Hen Tikka Masala

Put together many of the components earlier than you begin cooking. You will have a big pot or saucepan, or a deep pan.

• Saute onions and chili in just a little coconut oil for two minutes.
• Add hen and stir for a minute, then combine in ginger and garlic.
• Stir in spices and salt for 20-30 seconds to launch aromas.
• Add fish sauce, lemon juice, honey (elective), tomatoes, water, and coconut milk. Combine nicely.
• Carry to a boil, then scale back warmth to medium and simmer for quarter-hour with the lid on.

• Add cranberries and prepare dinner uncovered for 2-3 minutes. Then stir in spinach till wilted.
• Combine arrowroot powder with some sauce in a separate bowl, return to the pan, and stir to thicken. Take away from warmth.

Servings Options

I served hen tikka masala with cauliflower rice for a lower-carb meal. You may make some common rice or different greens to go together with it. Should you’re not following a grain-free eating regimen, you’ll be able to attempt my garlic naan bread as a facet dish.

To arrange cauliflower rice, I finely diced half a head of cauliflower (you should utilize a mini meals processor for this) after which pan-fried it in just a little coconut oil for a minute or two – actually to warmth by way of. White rice can be positive in case you’re together with it. You can even make my broccoli rice for one thing just a little totally different.

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