Recipes · Indian · Main Courses
Chicken Tikka Masala
One serving has 732 kcal and 46 g protein, and at least a fifth of a woman's daily need of niacin (140%), pyridoxine (137%), selenium (94%), phosphorus (79%), pantothenic acid (67%) and copper (60%). Ready in 70 minutes.
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- Preparation: 40 min
- Cooking: 30 min
- Makes: 1 serving (586 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, poultry
Ingredients
- 160 g Chicken breast
- 50 g Plain yogurt
- 5 g Lemon juice
- 2 g Garam masala
- 1 g Cumin
- 1 g Chili powder
- 0.5 g Turmeric
- 1 g Paprika
- 5 g Ginger
- 5 g Garlic
- 10 g Vegetable oil
- 50 g Onion
- 100 g Tomato puree
- 40 g Heavy cream
- 3 g Cilantro
- 2 g Salt
- 150 g Cooked white rice
Method
- Marinate the chicken in yogurt, lemon juice, half the spices and salt for at least 30 minutes.
- Grill or pan-sear the chicken until charred.
- Fry the onion in the oil until golden, then the ginger, garlic and remaining spices.
- Add the tomato purée and simmer for 10 minutes, then the cream.
- Add the chicken, simmer for 5 minutes, and serve with cilantro and rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 732 kcal | 35% |
| Carbohydrates | 64.8 g | |
| Water | 435 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 46.3 g | 96% |
| Tryptophan | 0.51 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.3 g | |
| Lysine | 3.8 g | |
| Methionine | 1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.1 g | |
| Histidine | 1.4 g | |
| Fat | 31.8 g | |
| Monounsaturated | 9.6 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 5 g | |
| Saturated | 12.8 g | |
| Trans-Fats | 0.51 g | |
| Cholesterol | 169 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.54 mg | 60% |
| Iron | 6.3 mg | 35% |
| Magnesium | 112 mg | 36% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 554 mg | 79% |
| Potassium | 1,368 mg | 29% |
| Selenium | 51.9 µg | 94% |
| Sodium | 1,345 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 19.5 mg | 140% |
| Pantothenic acid (vitamin B5) | 3.4 mg | 67% |
| Pyridoxine (vitamin B6) | 1.8 mg | 137% |
| Folate (vitamin B9) | 132 µg | 33% |
| Cobalamin (vitamin B12) | 0.59 µg | 25% |
| Choline | 174 mg | 41% |
| Vitamin A | 269 µg | 38% |
| Vitamin C | 18.4 mg | 25% |
| Vitamin D (D2 + D3) | 27.8 IU | 5% |
| Vitamin E | 5.8 mg | 39% |
| Vitamin K | 27.3 µg | 30% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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