Tikka Masala


  • 1 tbsp Olive Oil
  • 16 oz Onion, diced
  • 6 cloves Garlic, minced
  • 2 tbsp Fresh Ginger, grated/minced
  • 2 tbsp Garam Masala
  • 1½ tsp Chili Powder
  • 1½ tsp Cumin
  • 1½ tsp Turmeric
  • ½ tsp Cayenne Pepper, optional
  • 15 oz Tomato Sauce, no/low salt
  • 14 oz can Coconut Milk, choose “light”
  • 4 oz Frozen Peas, optional
  • 5 oz Plain Greek Yogurt Nonfat
  • ½ cup Cilantro


In a Dutch oven or similar large pot with a lid, heat oil adding onions, sprinkling with salt and pepper. Sauté until begins to soften, about 5 minutes. Stir in the garlic, ginger, garam masala, chili powder, cumin, turmeric, and cayenne. Cook, stirring often, until the onion is completely soft, and the spices are very fragrant, about 3 minutes more. Add the tomato sauce, coconut milk, and season with salt and pepper to taste. Bring to a boil, then reduce the heat to simmer about 20 minutes. Add protein and peas, if using. Take off the heat, and let cool for about 5 minutes. Then stir in the Greek yogurt. Top with cilantro. Protein options: If using boneless skinless chicken pieces, simply add in after spices, allowing chicken to sauté for a few minutes. Or simply cook shrimp, tofu, chicken in nonstick with light oil spray to brown a bit, then immerse in sauce. Want to add to MFP? Search MGL Tikka Masala in the food database

Recommendations from Mama G

To hit the MGL template, add SGC such as rice or whole grain naan and lean protein. This is a double batch, so freeze half for a future meal. Enjoy


Submit a Comment

Your email address will not be published. Required fields are marked *