quick chicken tikka masala for two
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 tsp garam masala1/4 tsp no sodium salt 1/8 tsp turmeric1/4 cup flour8 onces chicken tenders (approx. 5 - 6)2 tsp olive oil3 cloves garlic, minced1 small sweet onion, diced2 tsp minced fresh ginger1 14.5 or 15 oz can diced tomatoes - no salt added2 tbsp whipping cream1/4 cup chopped fresh cilantro
1. Stir together garam masala, salt, and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (reserve the remaining spice mix and 1 1/2 teaspoons of remaing flour).
2. Heat 1 teaspoon oil in medium skillet, over medium-high heat. Cook the chicken until brown, about 2 minutes per side. Transfer to a plate.
3. Heat the remaining 1 teaspoon oil in the pan, over medium-low heat. Add garlic, onion, and ginger and cook, stirring ofter, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juices. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3-4 minutes. Garnish with cilantro.
Note: garam masala, a blend of spices used in Indian cooking, usually includes cardamon, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
Number of Servings: 2
Recipe submitted by SparkPeople user ANGELAFORD2.
2. Heat 1 teaspoon oil in medium skillet, over medium-high heat. Cook the chicken until brown, about 2 minutes per side. Transfer to a plate.
3. Heat the remaining 1 teaspoon oil in the pan, over medium-low heat. Add garlic, onion, and ginger and cook, stirring ofter, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juices. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3-4 minutes. Garnish with cilantro.
Note: garam masala, a blend of spices used in Indian cooking, usually includes cardamon, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
Number of Servings: 2
Recipe submitted by SparkPeople user ANGELAFORD2.
Nutritional Info Amount Per Serving
- Calories: 344.7
- Total Fat: 16.6 g
- Cholesterol: 24.2 mg
- Sodium: 346.7 mg
- Total Carbs: 39.0 g
- Dietary Fiber: 4.9 g
- Protein: 10.5 g
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