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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 402.9
  • Total Fat: 4.3 g
  • Cholesterol: 68.7 mg
  • Sodium: 199.0 mg
  • Total Carbs: 53.0 g
  • Dietary Fiber: 2.8 g
  • Protein: 37.3 g

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

Submitted by: CAILLEANLARKIN

Introduction

From WeightWatchers.com From WeightWatchers.com
Number of Servings: 4

Ingredients

    2/3 cup low-fat plain yogurt
    1 Tbsp fresh lime juice
    1 tsp ginger root, fresh, grated
    2 medium garlic clove(s), minced
    1 tsp ground cumin
    1 tsp ground coriander
    1/4 tsp black pepper
    1 pound uncooked boneless, skinless chicken breast, cut into 2-inch chunks
    2 tsp olive oil
    1 medium garlic clove(s), minced
    1 small jalapeno pepper(s), minced
    1 tsp ground cumin
    1/2 tsp paprika
    8 oz canned tomato sauce
    1 cup fat-free evaporated milk
    1/4 cup cilantro, fresh, chopped
    2 cup cooked white rice, basmati, kept hot

Directions

To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. Cover bowl and marinate in refrigerator for 1 hour and up to 24 hours.

Preheat outdoor grill, stovetop grill pan or nonstick skillet.

Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5 to 7 minutes. (Make sure to soak wooden skewers in water for 30 minutes to prevent charring.)

To make sauce, heat oil in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.

Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice. Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.

Number of Servings: 4

Recipe submitted by SparkPeople user CAILLEANLARKIN.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    This is one of my favorite WW recipes. I found it a long time ago and was so glad someone else had entered here at Sparkpeople.com - 10/18/08

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  • Very good, but why is there no Garahm Masala in the recipe? Isn't that what makes it Masala??? I added about 2 teaspoons to the sauce. Yum! - 3/6/10

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  • I REALLY liked this dish. Have never had authentic Tikka Masala, so can't compare that aspect. But it was very flavorful and filling. My 8 & 5 year olds didn't appreciate it, but my husband and I thought it was a keeper. I used brown rice instead of white basmati. - 1/11/10

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  • We added peas to the recipe for some extra veggies. - 11/23/09

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  • 0 of 4 people found this review helpful
    What is the point value? - 1/19/09

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  • I made this recipe to night for my family, we usually get chicken tikka from take out but this was great - 1/13/09

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  • Yummy, the whole family loved it! - 1/5/09

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  • 0 of 1 people found this review helpful
    I absolutely love chicken tikka masala, and will probably try this. However, I have made it in the past with a much easier recipe from Penzeys.com using their seasoning mix. I've run out of the mix, but when my order comes, I'll be sure to share the recipe. - 12/3/08

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  • I LOVE this dish!!! I cannot wait to make it. thanks for sharing. - 11/2/08

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