Chicken Tikka Masala:low-fat
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
2/3 cps. low-fat plain yogurt1 Tbsp. fresh lime juice1 tsp. ginger root, fresh, grated2 medium garlic cloves minced1 tsp. ground cumin1 tsp. ground coriander1/4 tsp. black pepper1 lb. uncooked boneless, skinless chicken breast, chopped2 tsp. olive oil1 medium garlic clove minced1 small jalapeno pepper minced1 tsp. ground cumin1/2 tsp. paprika8 oz. canned tomato sauce1 cps. fat-free evaporated milk1/4 cps. cilantro fresh chopped2 cps. cooked white basmati rice (hot)
Whisk together first seven ingredients. Add chicken (chopped into bite sized pieces) and toss to coat. Cover bowl and marinate for 1 hour and up to 24 hours. Place chicken mixture in a hot skillet for 5-7 minutes, until chicken is cooked thoroughly, stirring frequently. Remove chicken from heat and allow to sit, covered. Heat oil in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno and cook 1 min. Add remaining tsp. of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently. Add tomato mixture to chicken and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice.
Number of Servings: 5
Recipe submitted by SparkPeople user JENSFIT1.
Number of Servings: 5
Recipe submitted by SparkPeople user JENSFIT1.
Nutritional Info Amount Per Serving
- Calories: 167.7
- Total Fat: 1.8 g
- Cholesterol: 12.4 mg
- Sodium: 352.1 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 1.0 g
- Protein: 12.0 g
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