Chicken Tikka Masala Recipe (Instant Pot, Stovetop, Low Fat, Whole30)
Marinate: 30 minutes | Instant Pot: Active cooking/prep: 30 minutes; pressure cooker: 30 minutes (including reaching pressure) | Stovetop: Active cooking/prep: 50 minutes
Ingredients
Chicken (marinade and prep)
- 1 tsp garam masala
- 1 tsp curry powder
- 1/4 tsp black or white pepper
- 1/4 tsp teaspoon salt (optional)
- 1/3 cup milk (dairy or non-dairy)
- 1 lemon freshly squeezed
- 4 chicken breasts cut into 2-inch pieces
- 2 to 3 tbsp extra virgin olive oil
Sauce
- 1 large chopped onion
- 1/2 to 3/4 cup chicken broth
- 1 28 oz can puree tomatoes (prefer Tuttorosso)
- 4 tbsp tomato paste
- 4 tsp fresh or frozen grated ginger
- 5 tsp fresh or frozen minced garlic
- 1 tbsp garam masala
- 1 tbsp curry powder (some include cayenne pepper; check if you don’t want it spicy)
- 1 tsp smoked paprika
- 1/2 tsp teaspoon chili powder
- 1/2 to 1 tsp chipotle chili pepper (optional; suggest adding at end to taste test so don't over spice!)
- 1 tsp cumin
- 3/4 tsp teaspoon coriander
- 3/4 tsp teaspoon turmeric
- 1/2 tsp salt (optional)
- 1/2 tsp teaspoon black or white pepper
- 1 pinch cinnamon
- *3 tbsp arrowroot (optional if make slurry)
Cream and Lighter Alternatives (select ONLY ONE option)
- 1 can coconut milk (use for Whole30); use just the white “cream” (throw liquid away)
- 1 cup heavy cream
- 1 1/3 cups half and half (regular or fat free)
- 2 cups ultra-filtered whole milk (Fairlife)
Instructions
INSTANT POT METHOD
- Prep chicken: Mix chicken with milk, lemon juice and spices for about 30 minutes. If pressed for time, you can skip this step; just massage the spices into the chicken.
- Parcook chicken: Pour chicken mixture into colander to drain off some of the liquid. Turn the Instant Pot to sauté setting. Add in 2 tablespoons extra virgin olive oil. Using tongs, space chicken in the bottom of the pot so you can turn to cook lightly on both sides; about 2 minutes per side and then add to a bowl. Add in additional olive oil by tablespoon between batches as needed. The chicken doesn’t need to be cooked through. Once the chicken is removed from pan, turn the pot off.
- Make sauce: Add in 1/4 cup chicken broth to pot. This will deglaze the pan if there’s any bits from the chicken. Then add in the chopped onions. Turn on sauté setting. After onions cook for about 4 to 5 minutes, add in the garlic and ginger. If the mixture is dry, add in a little more chicken broth so the pan won’t burn. After 3 minutes, add in the spices. Let the mixture cook about 2 minutes more, making sure to add in broth if it dries out and starts sticking. Once this is cooked down and almost dry, turn the Instant Pot off.Add in the can of the tomato puree and tomato paste. Give it a quick stir to combine. Then add the chicken to the top. With a spoon, lightly press the chicken so that it’s submerged into the sauce. Secure the cover and select pressure setting (manual) and set it at 9 minutes. It'll reach pressure in about 10 minutes. Allow to naturally release; takes about 12 minutes.Blend sauce: Using a slotted spoon, remove the chicken chunks put into a bowl. Then, use a hand emersion blender to make sauce smooth and creamy.
- *Optional - Slurry: I do this step when using the ultra-filtered milk (Fairlife) to slightly thicken the sauce. Dissolve 3 tablespoons of the milk with 3 tablespoons arrowroot. Turn on the sauté setting and stir it while it bubbles for 3 to 4 minutes.
- Add in cream or lighter "cream" options: Mix the liquid into sauce. Turn on sauté setting, add in the chicken and heat it through.
STOVETOP METHOD
- Prep chicken: Mix chicken with milk, lemon juice and spices for about 30 minutes. If pressed for time, you can skip this step; just massage the spices into the chicken.
- Precook chicken: Pour chicken mixture into colander to drain off some of the liquid. On medium heat, add in 2 tablespoons extra virgin olive oil into Dutch oven. Using tongs, space chicken in the bottom of the pan so you can turn easily to cook on both sides. You will need to make in batches, putting cooked chicken in a bowl. Cook chicken about 2 to 3 minutes per side. Adjust heat as needed. Add in additional olive oil by tablespoon between batches as needed. The chicken should be cooked/almost-cooked through. Once the chicken is removed from pan, turn the pan off.
- Make sauce: Turn heat to medium setting. Add in 1/4 cup chicken broth. This will deglaze the pan if there’s any bits from the chicken. Then add in the chopped onions. Lower heat if needed. After onions cook for about 5-6 minutes, add in the garlic and ginger. If the mixture is dry, add in a little more chicken broth so the pan won’t burn. Add in the spices. Let the mixture cook about 2 minutes more, making sure to add in broth if it dries out and starts sticking. Once this is cooked down and almost dry, turn the pan off.Add in the can of the tomato puree and tomato paste. Stir it well. When the mixture comes to a boil, turn it down to simmer and cover pan. Let it simmer for about 20 to 25 minutes, checking often to make sure it’s not sticking.Blend sauce: Use a hand emersion blender to make the sauce smooth and creamy. Stir the chicken into the sauce. Simmer it for about 3 to 4 minutes.
- Add in cream or lighter "cream" options: Mix the liquid into sauce. Turn heat to low and simmer 3 to 4 minutes.