Chicken Tikka Masala, healthy
- Number of Servings: 4
Ingredients
Ingredients o 1 1/2 lbs boneless skinless chicken, cut in 1 inch cubes Marinadeo 1 cup plain ff greek yogurt o 2 tablespoons lemon juice o 2 teaspoons ground cumin o 1 teaspoons crushed red pepper flakes o 2 teaspoons black pepper o 1 teaspoon cinnamon o 1 tsp ginger Sauceo 1 tablespoon unsalted butter o 4 garlic cloves, minced o 1 inch ginger, mincedo 1 large onion, mincedo ½ teaspoons red pepper flakeso 2 teaspoons ground roasted coriander o 1 teaspoon ground cumin o 1 teaspoon paprika o 1 teaspoon garam masala o 6 oz tomato paste blended with one cup water to make tomato sauceo ¾ cup fat free half n half + 1/3 cup ff plain greek yogurto 1/4 cup chopped fresh cilantro (optional), 10 oz frozen spinach
Directions
1. Marinade chicken for 2 hours
2. Sauté chicken until cooked, set aside
3. For sauce, melt butter on medium heat.
4. Add garlic, onion, & ginger; cook until transluscent.
5. Stir in coriander, cumin, paprika, red pepper flakes, & garam masala.
6. Stir in tomato sauce.
7. Simmer until thick and oil comes out of spices
8. Blend yogurt and half n half
9. Stir in cream mixture, simmer to thicken- about 5 minutes. (add spinach here)
10. Add chicken to sauce.
11. Simmer until desired consistency
12. (Optional) Can add other vegetables (cooked spinach, zucchini, etc)
Garnish with cilantro and serve with basmati rice and naan. (recipe calculated without rice or naan 4 servings; with rice or naan = 6 sevings)
Serving Size: 4 large servings or 6 smaller servings
1. Marinade chicken for 2 hours
2. Sauté chicken until cooked, set aside
3. For sauce, melt butter on medium heat.
4. Add garlic, onion, & ginger; cook until transluscent.
5. Stir in coriander, cumin, paprika, red pepper flakes, & garam masala.
6. Stir in tomato sauce.
7. Simmer until thick and oil comes out of spices
8. Blend yogurt and half n half
9. Stir in cream mixture, simmer to thicken- about 5 minutes. (add spinach here)
10. Add chicken to sauce.
11. Simmer until desired consistency
12. (Optional) Can add other vegetables (cooked spinach, zucchini, etc)
Garnish with cilantro and serve with basmati rice and naan. (recipe calculated without rice or naan 4 servings; with rice or naan = 6 sevings)
Serving Size: 4 large servings or 6 smaller servings
Nutritional Info Amount Per Serving
- Calories: 369.4
- Total Fat: 6.3 g
- Cholesterol: 108.6 mg
- Sodium: 589.1 mg
- Total Carbs: 25.7 g
- Dietary Fiber: 5.5 g
- Protein: 52.8 g
Member Reviews
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CD12803561
whats the serving size? a cup? - 7/24/12
Reply from FRIZGIRL (7/24/12)
not sure exactly... probably more like a cup and a half. I just divide up the pan into four and package the other 4