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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 218.2
  • Total Fat: 6.1 g
  • Cholesterol: 79.4 mg
  • Sodium: 1,016.6 mg
  • Total Carbs: 11.2 g
  • Dietary Fiber: 2.5 g
  • Protein: 29.7 g

View full nutritional breakdown of Chicken Makhani/Tikka Masala Healthy Hybrid calories by ingredient
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Chicken Makhani/Tikka Masala Healthy Hybrid

Submitted by: LOTUS737

Introduction

I took two of my favorite Indian chicken dishes and created a healthy hybrid version that is amazingly delicious. I took two of my favorite Indian chicken dishes and created a healthy hybrid version that is amazingly delicious.
Number of Servings: 6

Ingredients

    2 t each cumin, coriander
    1 cinnamon stick OR .5 t ground
    1-2 t turmeric powder (optional)

    2 T butter (unsalted)
    2 medium onions, sliced/diced
    6 cloves garlic, grated/minced
    3 t ginger, ground

    3 chicken breasts, cut into chunks or strips
    3 cups of diced, canned tomatoes, pureed to desired consistency
    1/4 cup low-fat, plain yogurt

    salt and (red) pepper to taste
    (recipe calculated w/2 t salt and 1 t pepper)

Directions

If you have whole spices, roast the cumin and coriander until fragrant, cool, then grind. If you're using pre-ground spices, skip this step.

Caramelize the onions in butter, add the ginger and garlic and cook for 1-2 minutes more. Add all the spices- salt, pepper, coriander, cumin, cinnamon, and turmeric (if using).

Brown the chicken a little bit- I like to cut it into 6 portions and cook it that way when company is coming, otherwise I cube it. Cut it however you like :) After you've browned the chicken a little bit, add the tomatoes and simmer for 10-15 minutes, until the chicken is cooked through. (Time will depend on how big you cut the chicken).

When the chicken is cooked through, stir in the yogurt. NB: if you use a non-fat yogurt, it may separate a little bit in the sauce. It'll taste fine, you'll just see tiny tiny little spheres of yogurt in there. If you use low-fat yogurt, you avoid this problem :)

SERVING SUGGESTIONS:
I always serve it over basmati rice. You can even cook the rice IN the same pot as the chicken- add it to the pot when you add the tomatoes and add a little extra water. Cover and cook for 20 minutes (until the rice is done).

Peas add a great textural depth to the dish.

You can also serve it with naan.

I'd garnish with a little fresh cilantro (which you can also put in the dish in lieu/addition to the coriander, depending on how much you like the flavor!)

I calculated the recipe for 6 servings, but I think you could easily get 8 out of it.

Hope you enjoy the dish as much as I do!






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  • Incredible!
    1 of 1 people found this review helpful
    I put it in the crockpot and it came out delicious and tender! - 1/4/11

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  • I made this last night and it was delicious. I didn't have all of the individual spices but had a spice mix that worked perfectly. I also had to cut the recipe down since I was cooking for 4 not 6. Very Very tasty.
    - 7/19/11

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  • This sounds great and looks super easy. I'll be making it soon! - 7/26/08

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