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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 386.7
  • Total Fat: 7.3 g
  • Cholesterol: 148.7 mg
  • Sodium: 1,189.2 mg
  • Total Carbs: 17.9 g
  • Dietary Fiber: 2.6 g
  • Protein: 60.4 g

View full nutritional breakdown of Chicken tikka masala calories by ingredient
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Chicken tikka masala

Submitted by: MONYEE

Introduction

Spicy Indian dish, great with naan (Indian flatbread) or whole wheat pita. Spicy Indian dish, great with naan (Indian flatbread) or whole wheat pita.
Number of Servings: 4

Ingredients

    Marinade:
    1 cup plain non-fat yogurt
    2 Tbsp lemon juice
    2 tsp ground cumin
    1-2 tsp ground red pepper (cayenne)
    2 tsp fresh ground black pepper
    1 tsp ground cinnamon
    1/2 tsp kosher salt
    1 Tbsp minced ginger root
    1-1/2 lbs boneless skinless chicken breast, cut into 1 inch cubes

    Sauce:
    1 Tbsp unsalted butter
    2 cloves garlic, minced
    1 jalapeno chile, minced
    2 tsp ground coriander
    1 tsp ground cumin
    1 tsp paprika
    1 tsp garam masala (Raley's carries the McCormick brand)
    1/2 tsp kosher salt
    1 8oz can tomato sauce (no salt added)
    1 cup fat free half and half
    1/4 cup chopped fresh cilantro

Directions

1. Marinade: combine everything but the chicken in a gallon freezer bag; add chicken and mix thoroughly; marinate in refrigerator for one hour.

2. After marinating the chicken a half hour, begin making the sauce. Melt butter in a large skillet over medium heat, add garlic and jalapeno, then cook 1 minute.

3. Stir in coriander, cumin, paprika, garam masala and salt.

4. Stir in tomato sauce, simmer 15 minutes, then gradually stir in half and half; simmer until sauce thickens...about 5 minutes.

5. Meanwhile, heat broiler to high.

6. Prepare a lipped baking sheet (I use a jelly roll pan) with aluminum foil and lightly spray with Pur or other cooking spray. Spread chicken cubes on the pan in a single layer.

7. Broil for 4 minutes, stir, then broil for additional 4 minutes or until done.

8. Add chicken to sauce, simmer 5 minutes

9. Serve with basmati rice, naan or pita bread.

If you like spicy, use 2 tsp cayenne. If you like a milder taste, use 1 tsp or less. Use the naan or pita bread to dip into the sauce...so delicious!!

Note: The prep time includes marinade time. It actually takes much shorter time than prep plus cooking time since you start the sauce while the chicken is marinating. Total time for this recipe is 75 minutes...30 minutes when you're not doing anything except waiting for the chicken to marinate! That's a good time to prep a veggie side dish.

Number of Servings: 4

Recipe submitted by SparkPeople user MONYEE.






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