Tikka Masala Tandoori Made Nice with Sweet Cumin Roasted Potatoes

Inspired by one of my favorite, indulgent Indian dishes, I wanted to create the same kind of decadent tikka flavor but with a healthier, more convenient way for the family. These make-ahead tikki masala style chicken skewers are marinated with fat free Greek yogurt, spices and roasted with veggies for a quick 1-2 Punch Dinner for the family. Serve it with my sweet cumin roasted potatoes, coconut scented rice, and my homemade Fat Free, Lemon-y Tzatziki and veggies for a make your own Indian dinner bowl that everyone will love.

Prep Time
Cook Time
  • 1 lb. of skinless, boneless chicken breasts
  • 1 cup fat free Greek yogurt
  • 1 lemon, juiced
  • 1 Tbsp. rice wine vinegar
  • 1 Tbsp. of Tikka Masala Spice Mixture: Store bought or the below
  • 2 tsp. ground cumin
  • 2 tsp. garam masala
  • 1 tsp. turmeric
  • 1 tsp. coriander
  • 2 tsp. freshly grated ginger
  • 1 large clove of garlic, finely diced
  • 1 Tbsp. salt
  • 1 medium yellow or white onion
  • 1 cup tomato puree or tomato sauce
  • Cumin-Ginger Roasted Potatoes:
  • 1/2 lb. roasting potatoes, cleaned, peeled, and cut into 1
  • 1 Tbsp. ground cumin
  • 3 tsp. light brown sugar
  • 2 Tbsp. olive oil
  1. In a large bowl, mix together 1 cup fat free Greek yogurt, juice from 1 lemon, 1 Tbsp. rice vinegar, 2 Tbsp. tikki masala spice mixture, 1 Tbsp. salt. Mix together.
  2. Cut the chicken breasts into small chunks that will eventually be skewered.
  3. Add the chicken into the marinade and allow to sit, covered for 30 minutes.
  4. Preheat the oven to 400°F.
  5. Once chicken is done marinating, thread onto skewers and place in an oven safe baking dish.
  6. Chop the onion into small slices and spread around the chicken.
  7. Pour 1 cup tomato sauce or strained and pureed tomatoes on top and around the chicken.
  8. Bake for 25 minutes until cooked through and the chicken begins to brown around the edges.
  9. Meanwhile, make the rice or roast the potatoes following the below recipes.

Serve with….

Sweet Cumin Roasted Potatoes: {Ingredients: 1/2 lb. roasting potatoes, cleaned, peeled, and cut into 1″ chunks, ground cumin, light brown sugar, olive oil, and salt and pepper}

  1. Preheat oven to 400°F. Cover a baking dish with parchment paper.
  2. In a large bowl, mix together the peeled and diced potatoes, 1 Tbsp. cumin,. 3 tsp. light brown sugar, 2 Tbsp. olive oil, and 1 large pinch of salt and pepper.
  3. Place onto the covered baking sheet.
  4. Bake in the oven for 25 minutes, until browned and cooked through.
  5. Sprinkle with scallions and serve warm.

Coconut Scented Rice: {Ingredients: 2 cups dried long rice, 1 1/2 cups water or chicken stock, 1 Tbsp. coconut oil, salt and pepper}

  1. In a small sauce pan, combine the rice, water or stock, and the coconut oil. Allow to come to slow boil. Turn down heat and cook for about  35-40 minutes, until its fluffy and all the water has been absorbed. Season with salt and pepper and serve hot.

Fat Free, Lemon-y Tzatziki:

  1. Combine all of these ingredients and bowl and serve at room temperature:  1/2 cups fat free Greek yogurt, 1 large lemon, juiced, 1/2 cup finely diced cucumber, 1 Tbsp. finely diced fresh mint, 1 Tbsp. finely diced fresh parsley, 1 tsp. salt and pepper to taste.



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