Oil-Free Chicken Hariyali Tikka Masala

This zero oil chicken hariyali tikka masala is not only a treat for your taste buds but also a healthier alternative, as it contains no added oil. Packed with lean protein from chicken and the goodness of spinach and tomatoes, it’s a nutritious choice for those watching their oil intake.

442 Ratings
812
557 made it
Image of Oil-Free Chicken Hariyali Tikka Masala Recipe
40 Mins
Prep:10 Mins
Cook:30 Mins

1 bowl

For 4 people

Difficulty

Average

Taste

Spicy

Health Benefits

High Fiber
High Nutritients
High Protein
Low Calories
Low Carbs
Low Fat
PCOD and PCOS
Weight Loss
Zero Oil Recipes

Low Fat: This recipe contains zero oil, making it a healthier option for those watching their fat intake.

High Protein: Chicken is a rich source of lean protein, essential for muscle growth and repair.

Nutrient-Rich: Spinach and tomatoes are packed with vitamins and minerals, promoting overall health and well-being.

Digestive Aid: The blend of spices aids digestion and adds a burst of flavor without the need for excessive oil.

Weight Management: With its low-fat content and high protein, this dish can support weight loss or maintenance goals.

320 kcal

in 145g

Protein:

45g

Fats:

8g

Carbs:

12g

Cholesterol:

120mg

Sodium, Na:

450mg

Potassium, K:

800mg

Indulge in the rich flavors of Indian cuisine with this zero-oil Chicken Hariyali Tikka Masala recipe. Perfect for those looking for a healthier twist on a classic favorite, this dish is bursting with aromatic spices and succulent chicken, all without the guilt of added oils. Let’s dive into the recipe!

Recipes using Air fryerGrill & BBQ RecipesIndian CuisineMain DishesPoultry RecipesQuick & Easy RecipesRecipes with Chicken

Allergy Advice

This recipe contains Dairy Products. People with such allergies should avoid adding such ingredients or try to replace them with better choices.

Ingredients

4

half kg Chicken

half cup Yogurt

1 teaspoon Ginger garlic paste

1 teaspoon Cumin powder

1 teaspoon Coriander powder

half teaspoon Garam masala

1 teaspoon Red chili powder

half teaspoon Turmeric

1 piece Lemon

quarter cup Besan

3 pieces Tomato

1 piece Onion

200 grams Spinach

10 pieces Cashew

Salt as per taste

Tips

Adjust the spice levels according to your preference.

For a creamier texture, add a dollop of Greek yogurt before serving.

Use fresh, tender chicken pieces for the best taste and texture.

You can grill the marinated chicken if an air fryer is unavailable.

Directions

In a bowl, combine curd, ginger garlic paste, cumin powder, coriander powder, garam masala, red chili powder, turmeric, lemon juice, and besan.

Add chicken pieces to the marinade, ensuring they are well coated. Let it marinate for a minimum of 30 minutes in the refrigerator.

Preheat the air fryer to 180°C.

Place the marinated chicken pieces in the air fryer basket.

Air fry for about 7-8 minutes until the chicken is cooked through and slightly browned.

In a saucepan, bring water to a boil. Add tomatoes and onion piece, and boil for 8-10 minutes until soft.

In another saucepan, blanch spinach in boiling water. Remove from heat, transfer to a plate, and let it cool.

Peel the tomato skins.

In a mixer grinder, blend the tomatoes, blanched spinach, onion, and soaked cashews to form a smooth paste.

Heat a pan, add the paste along with water. Cook for 5-6 minutes.

Add the air-fried chicken pieces to the prepared tikka masala sauce.

Mix well and let it simmer for a few minutes until the flavors meld together.

Garnish with fresh coriander leaves and serve hot with roti or rice.

Notes

Individuals with lactose intolerance may substitute yogurt with a dairy-free alternative. Those with nut allergies should omit cashews from the recipe.

Related Recipes

Image of No-Oil Tender Cashew (Malvani Kaju Usal) Sabji Recipe

No-Oil Tender Cashew (Malvani Kaju Usal) Sabji

This oil-free Malvani Kaju Usal recipe is not only delicious but also heart-friendly, aiding in weight management and promoting digestive health. Enjoy the flavors without the guilt!

Image of Oil-Free Radish (Mula) Sabji Recipe

Oil-Free Radish (Mula) Sabji

Healthy and oil-free Radish Sabji recipe packed with flavor and nutrition. Perfect for those looking for a low-fat meal option.

Image of Zero Oil Matar Paneer Recipe

Zero Oil Matar Paneer

Indulge guilt-free with our Zero Oil Matar Paneer recipe, packed with flavor and health benefits. Perfect for those seeking a nutritious yet delicious meal without compromising on taste.

Image of Zero-Oil Soya Chunks Curry Recipe

Zero-Oil Soya Chunks Curry

Indulge in a guilt-free delight with our Healthy Zero Oil Soya Chunks Curry Recipe. Packed with protein and nutrients, it's a savory treat that nourishes without the excess oil.

Download Nutribit& start your journey towards healthier you!

Whether you’re aiming to lose weight, maintain your current weight, or just eat healthier, Nutribit is your ultimate health companion.

Track calories with precision

Plan meals up to a month in advance

Monitor your progress at a glance

Make healthier choices with ease

Download Nutribit App

Know more about Oil-Free Chicken Hariyali Tikka Masala

A typical serving 1 bowl of Oil-Free Chicken Hariyali Tikka Masala (145 grams) contains approximately 320 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Oil-Free Chicken Hariyali Tikka Masala depends on the ingredients and preparation method. On average, one serving 1 bowl (145 grams) of Oil-Free Chicken Hariyali Tikka Masala contains approximately 8 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Oil-Free Chicken Hariyali Tikka Masala? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Oil-Free Chicken Hariyali Tikka Masala depends on the recipe and serving size. On average, 1 bowl of Oil-Free Chicken Hariyali Tikka Masala (about 145 grams) contains approximately 45 grams of protein. If you're customizing your Oil-Free Chicken Hariyali Tikka Masala, consider adding ingredients with higher protein content.

The amount of sugar in an Oil-Free Chicken Hariyali Tikka Masala varies depending on the recipe and serving size. On average, 1 bowl (about 145 grams) contains about 5 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Oil-Free Chicken Hariyali Tikka Masala depends on the serving size and the recipe used. On average, 1 bowl (about 145 grams) contains about 12 grams of carbohydrates.

Oil-Free Chicken Hariyali Tikka Masala contains approximately 4 grams of fiber in 1 bowl (about 145 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Oil-Free Chicken Hariyali Tikka Masala is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Oil-Free Chicken Hariyali Tikka Masala with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Oil-Free Chicken Hariyali Tikka Masala that’s perfect for any occasion!

Making a Oil-Free Chicken Hariyali Tikka Masala typically takes around 40 Mins.

Browse more recipes

Recipes You May find Helpful

How to burn 320 calories?

The amount of exercise required to burn off 1 bowl Oil-Free Chicken Hariyali Tikka Masala

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.