3-Ingredient Chicken Tikka Masala Sweet Potatoes

5.0
(2)
2 Reviews

Simmer sauces pack tons of flavor into one ingredient, which helps streamline this easy three-ingredient dinner. Here we pair sweet potato with chicken breast cooked in tikka masala simmer sauce, but a simmer sauce of any flavor profile will work well too.

By
Carolyn Malcoun
Carolyn Malcoun
Carolyn Malcoun

As EatingWell's Associate Editorial Director, Carolyn Malcoun searches for cool farmers, chefs and other food stories to tell. She has a bachelor's degree in journalism from the University of Wisconsin and a culinary arts degree from New England Culinary Institute. She started at EatingWell as an intern in the Test Kitchen in 2005 and joined the editorial team soon after.

EatingWell's Editorial Guidelines
Updated on June 20, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
3-ingredient chicken tikka masala sweet potato on a plate with a fork next to it
Photo:

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Active Time:
25 mins
Total Time:
25 mins
Servings:
4
Nutrition Profile:
Sesame-Free Diabetes-Friendly Nut-Free Soy-Free High-Protein Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 4 medium sweet potatoes (about 8 ounces each), scrubbed

  • 2 tablespoons extra-virgin olive oil

  • 1 pound boneless, skinless chicken breast, trimmed and cut into bite-size pieces

  • 1 (16-oz.) jar tikka masala simmer sauce

  • Nonfat plain strained yogurt, such as Greek-style, for serving (optional)

  • Chopped fresh cilantro for garnish (optional)

Directions

  1. Prick sweet potatoes all over with a fork. Place on a microwave-safe plate; microwave on High, flipping once, until soft and easily pierced with a fork, 10 to 12 minutes. Let cool.

    Four baked sweet potatoes on a white plate

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

  2. Meanwhile, heat oil in a large skillet over medium-high heat. Add chicken; cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Reduce heat to medium; add simmer sauce and simmer, stirring frequently, until the chicken is cooked through and the sauce has reduced slightly, 5 minutes.

    Chunks of browned chicken breast in tikka-masala sauce in a non-stick pan

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle

  3. Cut the sweet potatoes in half; top with the chicken and sauce. Top with yogurt and sprinkle with cilantro, if desired.

    Four baked sweet potatoes topped with tikka masala chicken sauce

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Originally appeared: EatingWell.com, May 2023

Nutrition Facts (per serving)

509 Calories
17g Fat
58g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sweet potato & 3/4 cup chicken mixture
Calories 509
% Daily Value *
Total Carbohydrate 58g 21%
Dietary Fiber 8g 29%
Total Sugars 10g
Protein 32g 64%
Total Fat 17g 22%
Saturated Fat 5g 25%
Cholesterol 83mg 28%
Vitamin A 32642IU 653%
Vitamin C 15mg 17%
Vitamin D 1IU 0%
Vitamin E 2mg 13%
Folate 35mcg 9%
Vitamin K 4mcg 3%
Sodium 671mg 29%
Calcium 126mg 10%
Iron 3mg 17%
Magnesium 89mg 21%
Potassium 1143mg 24%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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