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healthy tikka masala

Healthy Low Calorie Tikka Masala

Healthy low calorie dinner idea that taste absolutely amazing. If you love the creaminess and flavor of tikka masala you will fall in love with this easy recipe.
Prep Time 20 minutes
Cook Time 45 minutes
Course Main Course
Cuisine Indian
Servings 3
Calories 316 kcal

Ingredients
  

  • 20 oz pork tenderloin
  • 1 medium eggplant 17-18 oz
  • 2 medium onions 10-11 oz
  • 5 medium bell peppers (mix different colors) 20 oz
  • ½ butternut squash (peeled and chopped) 15 oz
  • 14 oz San Marzano style canned tomatoes
  • 1 can evaporated milk 12 oz
  • 1 tsp bacon grease, oil or butter
  • 2 jalapenos
  • 4 - 5 garlic cloves
  • 2 tsp grated ginger 0.5 oz
  • 2 tbsp chopped cilantro

Spice mix

  • 1 tsp cinnamon
  • 1 tsp cumin
  • 1 tsp sweet paprika
  • ¼ tsp turmeric
  • pinch nutmeg
  • 4 cardamom buds
  • salt and pepper to taste

Instructions
 

  • Chop all vegetables in small (half an inch) chunks.
  • Prepare the spices: 1 tsp cinnamon, 1 tsp cumin, 1 tsp sweet paprika, 1/4 tsp turmeric, pinch of nutmeg. Crash 4 cardamom buds with your knife, just so they slightly open and release aroma.
  • Chop pork tenderloin (or whatever protein you use) into medium size pieces.
  • Heat a large pan and add a very small amount of bacon grease or butter. Add pork and cardamon and sear until brown. Add few pinches of seasoning and salt.
  • Once browned, remove from the pot.
  • Add onions, bell peppers, garlic and ginger. Stir and cook for 5 minutes.
  • Next, add chopped eggplant and butternut squash. Sprinkle in spices and season with salt and pepper. Stir and cook on medium high heat until vegetables soften: 15 - 20 minutes.
  • Add tomatoes and evaporated milk. Stir and cook for 10 minutes, until the stew thickens.
  • Add pork and cilantro. Cook for 2 minutes.
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