- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 214.6
- Total Fat: 6.6 g
- Cholesterol: 68.5 mg
- Sodium: 280.4 mg
- Total Carbs: 9.9 g
- Dietary Fiber: 2.4 g
- Protein: 29.2 g
Chicken Tikka Masala (Maya's Makeover)Submitted by: YIYEHTOV
IntroductionDELICIOUS, easy, and now only 214 calories per serving!! This is my modification of a Chicken Tikka Masala recipe on this site. It sounded great, but I wanted to use less oil, didn't want to buy garam masala (when I had the ingredients for it on hand already), added a missing ingredient into the calorie count, and reduced the serving size. Still very yummy! DELICIOUS, easy, and now only 214 calories per serving!! This is my modification of a Chicken Tikka Masala recipe on this site. It sounded great, but I wanted to use less oil, didn't want to buy garam masala (when I had the ingredients for it on hand already), added a missing ingredient into the calorie count, and reduced the serving size. Still very yummy!
1 Tbsp olive oil
1 cup diced onion
1 1/2 tsp cumin powder
1 1/2 tsp ground cardamom
2 tsp coriander powder
1 tsp turmeric powder
1/4 tsp ground cloves
1/4 tsp ground cinnamon
1 tsp to 1 Tbsp red pepper flakes, to taste
2 tsp minced fresh ginger root
2 tsp minced garlic
2 Tbsp tomato paste
1 27-oz (750 gram) can petite diced tomatoes
3 chicken breasts, no skin, diced (about 1 lb 9 oz)
Optional garnishes (not included in calorie count):
Cilantro (a little goes a long way!)
Lemon wedges (adds a nice tang)
Yogurt (cuts down on heat)
Note: according to an Indian cookbook I own, fresh spices make all the difference. If your spices don't have any smell, they also don't have any taste!
Serve over 1/2 cup brown rice (not included in calorie count). We also like to add 1/2 cup of peas to each serving-- the sweetness adds that "something extra" that is missing (since this recipe in a restaurant would probably contain cream or full-fat yogurt). Garnish with a little bit of cilantro, lemon or yogurt and enjoy!
Note: to keep your tupperware from turning yellow, spray it with cooking spray before pouring any dish containing turmeric into it.
Makes 6 servings of about 1 cup each.
Number of Servings: 6
Recipe submitted by SparkPeople user YIYEHTOV.
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Member Ratings For This Recipe
The only 2 things need changed in this recipe,
First, the ingredients say 1 T oil but the directions say 2 T - which is it and which one was used for the calculations?
Second, and this is only because my DH can't stand spicy, we have to use only 1/2 tsp red pepper flakes.
This was a fantastic dis - 12/30/12
The first time I tried this recipe, I added some Greek yogurt and lime juice and was disappointed with the relatively sour and bland taste. This time, I omitted those ingredients, added some salt and cayenne pepper and enjoyed the spicy taste. I also added a can of kidney beans for extra nutrition - 9/6/12