Go Back
+ servings

Quick and Easy Chicken Masala

This Indian-inspired quick and easy chicken masala is tender, flavorful, and perfect for a busy weeknight! Simply marinate the chicken and bake.
Author: Diabetic Foodie
Prep Time: 2 hours 5 minutes
Cook Time: 40 minutes
Total Time: 2 hours 45 minutes
Servings: 4 servings

Ingredients 

  • 1 cup plain nonfat yogurt
  • ¼ cup fresh cilantro, (chopped)
  • 2 tablespoons olive oil, (extra-virgin)
  • 1 tablespoon garam masala
  • 1 teaspoon Kosher salt
  • 1 large garlic clove, (minced)
  • pounds boneless skinless chicken breasts
  • 1 small onion, (sliced)

Instructions

  • In a small bowl, add the yogurt, cilantro, olive oil, garam masala, salt, and garlic. Mix until well-combined.
    1 cup plain nonfat yogurt, ¼ cup fresh cilantro, 2 tablespoons olive oil, 1 tablespoon garam masala, 1 teaspoon Kosher salt, 1 large garlic clove
  • Dip the chicken breasts in the yogurt mixture, then place them in a gallon bag. Pour the remaining yogurt mixture over the chicken, then extract as much air as possible before sealing the bag.
    1½ pounds boneless skinless chicken breasts
  • Squeeze the contents within the bag to make sure the yogurt completely coats all sides of the chicken.
  • Place the bag in the refrigerator to marinate for at least 2 hours and up to 24 hours.
  • Preheat the oven to 400°F.
  • Arrange the sliced onion in a thin layer on a baking sheet.
    1 small onion
  • Remove the chicken breasts from the bag carefully so you don’t lose all of the marinade. Place the chicken breasts on top of the onion slices, spacing them out so the pieces don’t touch.
  • Place the sheet in the oven and roast the chicken for about 40 minutes or until fully cooked through.

Notes

This recipe is for 4 servings.
If you can't find garam masala, you can make your own at home.
Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts
Quick and Easy Chicken Masala
Amount per Serving
Calories
324
% Daily Value*
Fat
 
8.4
g
13
%
Saturated Fat
 
0.9
g
5
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0.7
g
Monounsaturated Fat
 
4.9
g
Cholesterol
 
98.9
mg
33
%
Sodium
 
424.8
mg
18
%
Potassium
 
66.7
mg
2
%
Carbohydrates
 
15.7
g
5
%
Fiber
 
1.3
g
5
%
Sugar
 
5.5
g
6
%
Protein
 
43.8
g
88
%
Net carbs
 
14.4
g
* Percent Daily Values are based on a 2000 calorie diet.