Chicken Tikka Masala
- Number of Servings: 6
Ingredients
1 cup plain low-fat yogurt1 tbsp lemon juice4 tsp ground cumin1 tsp ground cinnamon2 tsp cayenne pepper1 tsp ground ginger (or 1 tbsp chopped fresh ginger)1 tsp ground black pepper2 boneless, skinless chicken breasts, cut into bite-size pieces1 tbsp butter or olive oil3 cloves garlic, finely chopped1 jalapeno pepper, finely chopped2 tsp paprika2 tsp salt1.25 cup tomato puree1.25 fat free half-and-half1 green pepper, chopped (seeds removed)1 small onion, chopped
Marinade:
In large container with lid, combine yogurt, lemon juice, cinnamon, ginger, cayenne pepper, black pepper, 2 tsp cumin, and 1 tsp salt. Mix well and add chicken pieces, stirring so chicken pieces are covered. Close container and refrigerate for at least an hour.
Heat butter or olive oil in large skillet over medium heat. Add garlic and jalapeno and stir for one to two minutes. Add 2 tsp cumin, paprika, and 1 tsp salt. Add the tomato sauce and half-and-half and stir until well blended. Add chicken and marinade. Let simmer, stirring occasionally, for 20-25 minutes or until the chicken is cooked. Add onion and green pepper partway through cooking time, depending on how cooked you like them -- the earlier you add them, the softer they will get.
Serve over steamed rice.
Number of Servings: 6
Recipe submitted by SparkPeople user JEMSTAR.
In large container with lid, combine yogurt, lemon juice, cinnamon, ginger, cayenne pepper, black pepper, 2 tsp cumin, and 1 tsp salt. Mix well and add chicken pieces, stirring so chicken pieces are covered. Close container and refrigerate for at least an hour.
Heat butter or olive oil in large skillet over medium heat. Add garlic and jalapeno and stir for one to two minutes. Add 2 tsp cumin, paprika, and 1 tsp salt. Add the tomato sauce and half-and-half and stir until well blended. Add chicken and marinade. Let simmer, stirring occasionally, for 20-25 minutes or until the chicken is cooked. Add onion and green pepper partway through cooking time, depending on how cooked you like them -- the earlier you add them, the softer they will get.
Serve over steamed rice.
Number of Servings: 6
Recipe submitted by SparkPeople user JEMSTAR.
Nutritional Info Amount Per Serving
- Calories: 204.3
- Total Fat: 4.6 g
- Cholesterol: 55.7 mg
- Sodium: 1,035.3 mg
- Total Carbs: 17.1 g
- Dietary Fiber: 3.2 g
- Protein: 23.3 g
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