Poultry/ Weight Watchers/ Whole 30

Easy Chicken Tikka Masala

My train was delayed yesterday because of mechanical problems.  It was the first day back for my one boss who’s been on vacation for two weeks, and I thought for sure it was going to be a crazy busy day, so I took the early train.  Well, I got on the platform to catch my train at 7:05 and didn’t sit down to my desk until 9:30.  But, it all worked out.  Turns out my boss eased through his inbox throughout the day and it was steady busy, but not crazy busy.  Just sucked that I had to make up the time and work until 5:30 though. Sad smile

I didn’t eat breakfast until nearly 10!  An oldie but a good, light English muffin (2), egg whites (1), deli ham (1), and 1/2 ounce provolone (2).

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Before I knew it, it was time to meet up with my sister for our walk.   Before the summer is out we keep telling each other we are going to hang out on the River Walk after work.  This would look so pretty at night.

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I realized I never posted my newes version of my chicken tikka masala that I made last weekend.  I cheated and used an old picture from my blog when I posted my lunch on Instagram yesterday because my actual dish was in the plastic container below. 😛


1/2 cup of the sauce and 4 ounces of chicken is 5 smart points – I paired my lunch with spinach and mushroom rice for an extra 5 points, so lunch came in at 10 points.  This may be a Whole 30 compliant dish too!  I’ll have to ask my friend Ashley and I’ll get back to you on that 😀

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Easy Chicken Tikka Masala
Serves 4
Using jarred pasta sauce, this chicken tikka masala comes together in no time!
Write a review
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
267 calories
8 g
78 g
14 g
27 g
8 g
179 g
318 g
5 g
0 g
5 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 267
Calories from Fat 122
% Daily Value *
Total Fat 14g
Saturated Fat 8g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 78mg
Sodium 318mg
Total Carbohydrates 8g
Dietary Fiber 2g
Sugars 5g
Protein 27g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 12 ounces chicken, cut into bite sized pieces
  2. 2 cups jarred pasta sauce
  3. 1 teaspoot hot curry powder
  4. 1/4 teaspoon nutmeg
  5. 1/2 teaspoon cinnamon
  6. 1 teaspoon cumin
  7. 1/2 teaspoon paprika
  8. 1/2 teaspoon cayenne pepper
  9. 1 teaspoon fresh grated ginger
  10. 4 dried chiles
  11. 1/2 cup coconut milk
  1. Start by cooking rice according to package directions, if using. In a cast iron on non-stick skillet, add all the seasonings except for the ginger and chiles. Cook for 1 minute. Add in the chicken and coat the chicken with the seasoning and cook for another 30 seconds.
  2. Add the jarred pasta sauce, the grated ginger and dried chiles and simmer for 10 minutes, or until the chicken is cooked through. Remove from the heat and stir in the coconut milk.
  3. Serve over rice with steamed veggies.
  1. I used Penzey's hot curry powder, which is spicy on it's own, but you know I love the spice so added the extra cayenne - feel free to use regular curry powder and cut down on the cayenne if you don't want it too spicy. The coconut milk gives it a slightly sweet combo with the spices, and only adds 40 calories to the dish vs. heavy cream which most masala recipes call for - at 40 calories per tablespoon!
My Bizzy Kitchen http://www.mybizzykitchen.com/
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I had Day 8 of Insanity when I got home, and since I had to stay 30 minutes late and wouldn’t be eating dinner until 8:00 or 8:30, made a vanilla Premier Protein iced coffee drink.  I poured myself a cup of coffee around 3:00 and just let it get to room temp and drank this at 5:15.  Um, turns out trying to take a picture and pouring proved to be a bit difficult!  

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Day 8 of Insanity complete!  It was the one with the football drills and sprints, one of my favorites.  But I realized after I worked out, knowing I was still going to go to Planet Fitness after dinner, that the giant pork chop I had on my menu was going to be too heavy.  I was still a bit full from the protein shake, but knew I needed to refuel for the gym.

I looked over at my fruit bowl and saw a lone sweet potato that needed to be used up, and suddenly sweet potato toast seemed like a great idea.  If you’ve never made sweet potato toast, you are missing out!  I made two sweet and two savory:  two had Canadian bacon and a Pam fried egg (4), the sweet ones had 2 tablespoons of chocolate PB2 (1) and blueberries and strawberries.  The sweet potato (3.5 ounces) was 3 points, so this whole plate came in at 8 smart points.

I just sliced the sweet potato and toasted it three cycles through the toaster until the sweet potato was fork tender.

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I biked 8 miles in 35 minutes while watching Netflix.  

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They also have this “cross fit” section (my friend Jody will be happy to hear this!) – I wasn’t exactly sure how the circuit worked (I have to make an appointment with a trainer which is free with membership) but I’ve always wanted to do these ropes that I’ve seen on Biggest Loser.  

Um, holy balls is that hard!  I did five minutes – 30 seconds on, 30 seconds rest, and my arms were jelly by the end.

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I was home by 10:30 and in bed by 11:15.  I know some people can’t contemplate working out at night, but I somehow have more energy at night.  Plus I have the hour train ride home to “rest” before I get home, so that helps.

Happy August 1st!  It will be Halloween before we know it 😛  Make it a great day!

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  • Carrie @ Season It Already
    August 1, 2017 at 7:22 am

    Never thought to use a jarred pasta sauce and then add the spices to make it Indian. Yum! You are always so clever. 🙂

    • Biz
      August 2, 2017 at 9:32 am

      Me either – but I was cleaning out my pantry and fridge and thought with all those spices, it would “hide” the pasta sauce taste, and it did exactly that. What do they say, “necessity is the power of invention?!”

  • Charlie Hills
    August 1, 2017 at 7:36 am

    Sorry about the train problems. Look on the bright side, at least it can’t happen two days in a row. 😉

    • Biz
      August 2, 2017 at 9:45 am

      Ha – too funny Charlie! 😀

  • ashley | the Pike Place Kitchen
    August 1, 2017 at 7:51 am

    Looks whole30 to meeeee – as long as the pasta sauce, coconut milk, and dried chilies are compliant! (watch out for sugar [and possibly soy?] in those bad boys – but generally canned coconut milk is a-ok, just gotta check to be sure) <3 you know from the group that Frankie basically DEMANDED I make this LOL, so it'll be on my meal plan menu in the near future for sure.

    • Biz
      August 2, 2017 at 9:46 am

      Yes! And by the way, I need to put the coconut milk picture in this post, because it’s coconut milk like the almond milk and soy milk you buy in milk cartons, not the coconut milk in a can, which can be very high in calories 😀

      Believe me, this is a quick and easy weeknight dinner, ready in 20 minutes, and will become a staple!

  • Kym
    August 1, 2017 at 8:46 am

    I always use to laugh when “Tony” would comment on your Indian food. My daughter eats Amy’s Indian frozen dinners and every time she cooks them my husband comments that it smells like “sweaty old man balls”. That is not a visual anyone wants to have before they eat their meal. The funny thing is he loves my homemade Indian food and always comments how good it smells. I’m going to give your recipe a try because using jarred pasta sauce is pure genius and will save me so much time. I always liked working out a night too. It always helped clear the clutter out of my mind. I miss that. I hope you and your sister do take a night time river walk because then I will see some amazing night photos 🙂

    • Biz
      August 2, 2017 at 9:47 am

      I didn’t have any canned tomatoes or fresh tomatoes to use, so the jar of pasta worked out great! I was worried that it would taste like “Italian” food, but the spices overpowered the sauce enough that you would never know you cheated.

      We will definitely do the river walk before the summer is over! 😀

  • debby
    August 1, 2017 at 7:14 pm

    The sweet potato toast is intriguing. I might try that!

    • Biz
      August 2, 2017 at 9:55 am

      It’s so good Debby! I have a really basic toaster, so it took three “toasts” to get the sweet potato cooked through – it’s fork tender, but not mushy. 😀