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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 204.3
  • Total Fat: 4.6 g
  • Cholesterol: 55.7 mg
  • Sodium: 1,035.3 mg
  • Total Carbs: 17.1 g
  • Dietary Fiber: 3.2 g
  • Protein: 23.3 g

View full nutritional breakdown of Chicken Tikka Masala calories by ingredient
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Chicken Tikka Masala

Submitted by: JEMSTAR

Introduction

This is a low-fat approximation of the Chicken Tikka Masala that my fiance and I used to get from the Indian place nearby before it closed. It's more work to cook our own, but probably healthier for us! This is a low-fat approximation of the Chicken Tikka Masala that my fiance and I used to get from the Indian place nearby before it closed. It's more work to cook our own, but probably healthier for us!
Number of Servings: 6

Ingredients

    1 cup plain low-fat yogurt
    1 tbsp lemon juice
    4 tsp ground cumin
    1 tsp ground cinnamon
    2 tsp cayenne pepper
    1 tsp ground ginger (or 1 tbsp chopped fresh ginger)
    1 tsp ground black pepper
    2 boneless, skinless chicken breasts, cut into bite-size pieces
    1 tbsp butter or olive oil
    3 cloves garlic, finely chopped
    1 jalapeno pepper, finely chopped
    2 tsp paprika
    2 tsp salt
    1.25 cup tomato puree
    1.25 fat free half-and-half
    1 green pepper, chopped (seeds removed)
    1 small onion, chopped

Directions

Marinade:
In large container with lid, combine yogurt, lemon juice, cinnamon, ginger, cayenne pepper, black pepper, 2 tsp cumin, and 1 tsp salt. Mix well and add chicken pieces, stirring so chicken pieces are covered. Close container and refrigerate for at least an hour.

Heat butter or olive oil in large skillet over medium heat. Add garlic and jalapeno and stir for one to two minutes. Add 2 tsp cumin, paprika, and 1 tsp salt. Add the tomato sauce and half-and-half and stir until well blended. Add chicken and marinade. Let simmer, stirring occasionally, for 20-25 minutes or until the chicken is cooked. Add onion and green pepper partway through cooking time, depending on how cooked you like them -- the earlier you add them, the softer they will get.

Serve over steamed rice.

Number of Servings: 6

Recipe submitted by SparkPeople user JEMSTAR.






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