Lamb Tikka Masala

On this episode of Recipe Rehab we meet the Parker family.  The family loves their traditional Indian lamb tikka masala recipe, but it is overloaded with saturated fat and one serving is nearly 2000 calories!  Our two chefs will battle it out to see who can rehab that recipe and make it more nutritious and just as delicious!



Serves 6

Cook Time 45 minutes

Prep Time 15 minutes


1¼ lbs. Jennie-O lean ground turkey

2 teaspoon ginger, minced

2 teaspoon garlic, minced

1 teaspoon lemon juice

1 teaspoon red chili powder

1 teaspoon dry thyme

1 teaspoon yogurt

1/3 cup whole wheat bread crumbs

1 each egg white

1 teaspoon salt

1/4 teaspoon black pepper



1 tablespoon olive oil

2 cups onions, fine chopped

2 teaspoon ginger paste

2 teaspoon garlic paste

5 large tomatoes, chopped

3 teaspoon turmeric powder

2 teaspoon coriander powder

1 teaspoon cumin powder

2 teaspoon red chili powder

2 teaspoon cilantro leaves

1/2 cup plain Greek yogurt

2 teaspoon dried thyme

1 teaspoon salt

1/4 teaspoon black pepper


Bulgur Wheat:

1 cup quick cooking bulgur wheat (Bob’s Mill)

1 cup low sodium vegetable stock

1 cinnamon stick

1 dried lime (optional)

1 large tomato, chopped

2 tablespoons flat leaf parsley, chopped

4 tablespoons olive oil

1 teaspoon kosher salt


Preheat oven to 350°

In a small pot, bring the vegetable stock to a boil.  In a medium size bowl combine the bulgur wheat, boiling vegetable stock, cinnamon stick and dried lime.  Cover and allow to sit for 50 minutes, or until the bulgur wheat is tender.

In a large bowl combine the lean ground turkey, ginger, garlic, lemon juice, red chili powder, dry thyme, yogurt, bread crumbs, egg white, salt and pepper.  Mix well with your hands to combine.

Form into meatballs about 1″ in diameter and place on a broiler pan. Bake for 20 minutes until the meatballs are no longer pink in the center. Remove from the oven and set aside.

Heat the olive oil in a medium sized skillet. Add the minced onions and cook until light golden in color.  To the onions add the ginger paste and garlic paste, sauté for one minute. Add the tomatoes to the pan and cook until they become tender, approximately 3-5 minutes.  Add the turmeric powder, coriander powder, cumin powder and red chili powder to the tomato mixture, cook for 5 more minutes and allow the flavors to combine.

Add the oven-cooked meatballs to the pan and coat them with the gravy.  Cook the meatballs in the gravy for 15 minutes. Finish by adding yogurt, dried thyme and chopped cilantro leaves to the dish.

Serve the Tikka Masala meatballs and gravy along with the flavorful bulgur wheat, and enjoy!