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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 263.0
  • Total Fat: 3.9 g
  • Cholesterol: 45.5 mg
  • Sodium: 461.8 mg
  • Total Carbs: 31.0 g
  • Dietary Fiber: 1.6 g
  • Protein: 26.2 g

View full nutritional breakdown of Low-Fat Chicken Tikka Masala calories by ingredient
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Low-Fat Chicken Tikka Masala

Submitted by: EDULLER

Introduction

It's just as good as the real thing, with a lot less fat! It's just as good as the real thing, with a lot less fat!
Number of Servings: 6

Ingredients

    1 lb boneless, skinless chicken breast
    2.5 cups cooked basmati rice

    For the marinate:
    6 oz fat free greek-style yogurt
    1 oz lime juice
    1 tsp cumin
    1 tsp paprika
    1/2 tsp cardamom
    dash salt
    dash pepper

    For the sauce:
    12 oz tomato sauce
    8 oz evaporated skim milk
    3 cloves garlic, minced
    1/2 cup onion, diced
    1 tsp cumin
    1 tsp paprika
    1 tsp cayenne
    1/2 tsp cardamom
    dash salt
    dash pepper

Directions

1 lb boneless skinless chicken breast, cut into 2 inch pieces

For the marinade:
Mix together yogurt, 1 tsp cumin, 1/2 tsp cardamom, 1 tsp paprika, line juice, dash salt, dash pepper. Stir in chicken, cover, and refrigerate for at least an hour.

For the sauce:
In a medium saucepan, sautee the onion and garlic in the olive oil. Add the remaining ingredients (minus chicken and rice), stir, and simmer for 10 minutes, stirring often.

For the chicken:
Thread chicken onto skewers and grill until cooked through.

Add chicken to sauce mixture and cook 2 minutes.

Serve over rice. Makes 6 servings.

Number of Servings: 6

Recipe submitted by SparkPeople user EDULLER.






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