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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 318.7
  • Total Fat: 10.4 g
  • Cholesterol: 107.8 mg
  • Sodium: 921.3 mg
  • Total Carbs: 16.2 g
  • Dietary Fiber: 3.0 g
  • Protein: 40.4 g

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

Submitted by: PERIWINKLEJENN

Introduction

A recipe from America's Test Kitchen. The instructions are a bit lengthy because ATK provides a lot of explanation, not because the recpe is complicated. Serve with basmati rice and enjoy! A recipe from America's Test Kitchen. The instructions are a bit lengthy because ATK provides a lot of explanation, not because the recpe is complicated. Serve with basmati rice and enjoy!
Number of Servings: 6

Ingredients

    Chicken Tikka
    1/2 teaspoon ground cumin
    1/2 teaspoon ground coriander
    1/4 teaspoon cayenne pepper
    1 teaspoon table salt
    2 pounds boneless, skinless chicken breasts , trimmed of fat
    1 cup plain lowfat yogurt
    2 tablespoons vegetable oil
    2 medium garlic cloves , minced
    1 tablespoon grated fresh ginger

    Masala Sauce
    Cooking spray
    1 small onion , diced fine
    3 medium garlic cloves , minced
    2 teaspoons grated fresh ginger
    1 fresh serrano chile , ribs and seeds removed, flesh minced
    1 tablespoon tomato paste
    1 tablespoon garam masala
    1 (28-ounce) can crushed tomatoes
    2 teaspoons Splenda
    1/2 teaspoon table salt
    2/3 cup heavy cream
    1/4 cup chopped fresh cilantro leaves , optional

Directions

1. FOR THE CHICKEN: Combine cumin, coriander, cayenne, and salt in small bowl. Sprinkle both sides of chicken with spice mixture, pressing gently so mixture adheres. Place chicken on plate, cover with plastic wrap, and refrigerate for 30 to 60 minutes. In large bowl, whisk together yogurt, oil, garlic, and ginger; set aside.


2. FOR THE SAUCE: Coat large Dutch oven with cooking spra. Add onion and cook, stirring frequently, until light golden, 8 to 10 minutes. Add garlic, ginger, chile, tomato paste, and garam masala; cook, stirring frequently, until fragrant, about 3 minutes. Add crushed tomatoes, Splenda, and salt; bring to boil. Reduce heat to medium-low, cover, and simmer for 15 minutes, stirring occasionally. Stir in cream and return to simmer. Remove pan from heat and cover to keep warm.


3. While sauce simmers, adjust oven rack to upper-middle position (about 6 inches from heating element) and heat broiler. Using tongs, dip chicken into yogurt mixture (chicken should be coated with thick layer of yogurt) and arrange on wire rack set in foil-lined rimmed baking sheet or broiler pan. Discard excess yogurt mixture. Broil chicken until thickest parts register 160 degrees on instant-read thermometer and exterior is lightly charred in spots, 10 to 18 minutes, flipping chicken halfway through cooking.


4. Let chicken rest 5 minutes, then cut into 1-inch chunks and stir into warm sauce (do not simmer chicken in sauce). Stir in cilantro, adjust seasoning with salt, and serve.

Number of Servings: 6

Recipe submitted by SparkPeople user PERIWINKLEJENN.






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