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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 369.4
  • Total Fat: 6.3 g
  • Cholesterol: 108.6 mg
  • Sodium: 589.1 mg
  • Total Carbs: 25.7 g
  • Dietary Fiber: 5.5 g
  • Protein: 52.8 g

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

Submitted by: FRIZGIRL
Chicken Tikka Masala, healthy

Introduction

Delicious Chicken Tikka Masala with spinach! Tastes almost like at the indian restaraunt but for half the calories and low fat. I add spinach to it too add a bit more veggies to the meal, but if you want it the traditional way, you would omit that. Delicious Chicken Tikka Masala with spinach! Tastes almost like at the indian restaraunt but for half the calories and low fat. I add spinach to it too add a bit more veggies to the meal, but if you want it the traditional way, you would omit that.
Number of Servings: 4

Ingredients

    Ingredients
    o 1 1/2 lbs boneless skinless chicken, cut in 1 inch cubes
    Marinade
    o 1 cup plain ff greek yogurt
    o 2 tablespoons lemon juice
    o 2 teaspoons ground cumin
    o 1 teaspoons crushed red pepper flakes
    o 2 teaspoons black pepper
    o 1 teaspoon cinnamon
    o 1 tsp ginger
    Sauce
    o 1 tablespoon unsalted butter
    o 4 garlic cloves, minced
    o 1 inch ginger, minced
    o 1 large onion, minced
    o ½ teaspoons red pepper flakes
    o 2 teaspoons ground roasted coriander
    o 1 teaspoon ground cumin
    o 1 teaspoon paprika
    o 1 teaspoon garam masala
    o 6 oz tomato paste blended with one cup water to make tomato sauce
    o ¾ cup fat free half n half + 1/3 cup ff plain greek yogurt

    o 1/4 cup chopped fresh cilantro (optional), 10 oz frozen spinach

Tips

I always add a 10 oz package of frozen spinach (included in this calculator) and use the drained liquid to mix with the tomato paste instead of water.


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Directions

Directions
1. Marinade chicken for 2 hours
2. Sauté chicken until cooked, set aside
3. For sauce, melt butter on medium heat.
4. Add garlic, onion, & ginger; cook until transluscent.
5. Stir in coriander, cumin, paprika, red pepper flakes, & garam masala.
6. Stir in tomato sauce.
7. Simmer until thick and oil comes out of spices
8. Blend yogurt and half n half
9. Stir in cream mixture, simmer to thicken- about 5 minutes. (add spinach here)
10. Add chicken to sauce.
11. Simmer until desired consistency
12. (Optional) Can add other vegetables (cooked spinach, zucchini, etc)

Garnish with cilantro and serve with basmati rice and naan. (recipe calculated without rice or naan 4 servings; with rice or naan = 6 sevings)


Serving Size: 4 large servings or 6 smaller servings






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Member Ratings For This Recipe

  • whats the serving size? a cup? - 7/24/12

    Reply from FRIZGIRL (7/24/12)
    not sure exactly... probably more like a cup and a half. I just divide up the pan into four and package the other 4


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