Chicken Tikka Masala
The takeout favorite, lightened — skinless chicken thigh marinated in Eda's red curry paste, simmered in a spiced tomato sauce with light coconut milk instead of cream. Serve over wild or black rice.
★ Great for meal prep — make a batch and freeze in serving-size packs.
Why it works
Anti-inflammatory
Turmeric and warm masala spices bring gentle anti-inflammatory support for achy joints.
turmericSteady energy
Lean chicken thigh delivers protein and iron to fight midlife fatigue.
chicken thighLighter & steady
Skinless chicken and light coconut milk cut the saturated fat of the creamy original — gentle on blood sugar over wild rice.
light coconut milk01 Eda's red / panang curry paste
Eda's red / panang curry paste
- 3dried red chiles (New Mexico/California), soaked
- ¼ cupalmond or cashew butter
- of eachlemongrass, shallot, grated ginger + turmeric
- 1 Tbspcilantro root or stems
- 2 tsp + 1 tsplime juice + fish sauce
- Blend everything into a smooth paste. Freezes well — make a batch.
- (Or use a jarred red or panang curry paste — look for low-sodium.)
02 Curry-marinated chicken
Curry-marinated chicken
- 12 ozboneless skinless chicken thighs, cutprotein + iron
- ½ cuplight coconut milk (for the marinade)
- 2–3 Tbspred curry paste (from above)
- to tasteturmeric, cumin + 1 garlic clove
- Marinate the chicken 30 min in the coconut milk, curry paste, turmeric, cumin, and garlic.
- Sear the chicken; set aside.
03 Spiced tomato masala
Spiced tomato masala
- 1 (14 oz)can crushed tomato
- 1 + 4 + 1 inonion + garlic cloves + ginger
- to tastegaram masala + turmericanti-inflammatory
- ½ cuplight coconut milkcreamy without the cream
- Soften the onion, garlic, and ginger; add the spices, then the crushed tomato; simmer 15 min.
- Stir in the light coconut milk.
- Return the chicken and simmer 10 min. Serve over wild or black rice.
Make it work harder (optional)
Add fiber-rich vegetables or beans to stretch it and steady blood sugar, or loosen it with a little broth for easy digestion.
What's in it & what it does
Chicken thigh
Protein and iron for energy — skinless to keep the saturated fat down.
Red / panang curry paste
Eda's from-scratch blend of chiles, nut butter, and lemongrass (or jarred).
Turmeric & garam masala
The anti-inflammatory spice backbone for achy joints.
Light coconut milk
Creamy body without the saturated fat of the classic cream sauce.