Grilled Chicken Tikka Masala with Basmati Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
spice blend:1 t red/cayenne pepper (NB: you may want to use half- this was very spicy, even for a spice-lover!)1 t turmeric1/4 t cardamom1/4 t sugar3 t coriander seeds3 t cumin1 t salt1 t black pepper3 cloves garlic1 T lemon juice1/2 cup nonfat greek yogurt1 t canola oil1 small onion, sliced1/3 cup nonfat greek yogurt3 cloves garlic2 t ginger grated 1 can crushed tomatoes (approx 3.5 cups) (you may want to use less if you want a thicker sauce)1/2 cup basmati rice1 cup plus 2 T unsalted vegetable broth (or use water)6 T cilantro
Toast the spices, cool, and blend. (Set aside half in a sealed container).
Put half of the spice blend into 1/2 cup of nonfat greek yogurt, add 1 T lemon juice and 3 minced cloves of garlic. Mix well. Add the pound of chicken breast, cut into chunks. (traditionally it's done with bone-in chicken, but... i don't like it- feel free to substitute!). Marinate at LEAST 8 hours, overnight is better!
The day you're ready to cook, grill up the chunks (I skewer mine on bamboo soaked in water for 20 minutes). While that cooks make the rice and sauce.
Wash the rice a few times (until the water runs clear). Put in large sauce pan and toast for a few minutes over medium heat (it'll take a while since it's freshly washed). Once it's toasted, add the unsalted veggie broth. Bring it up to a boil, then cover and reduce heat so it's at a simmer. Cook for about twenty minutes, until cooked through and all the liquid is absorbed. Let it sit for a few minutes after that, covered, then fluff!
To make the sauce, brown the onions over medium heat in one t of canola oil. Once they brown, add the reserved spices, 3 cloves of minced garlic, and 2 t grated ginger. Add in the yogurt one spoon at a time until it's incorporated. Then add in a can of crushed tomatoes. Let the sauce simmer for at least 15 minutes.
When the chicken is cooked through, add to the sauce!
Serve over rice and garnish with freshly chopped cilantro.
Serving Size: Makes 4 servings.
Put half of the spice blend into 1/2 cup of nonfat greek yogurt, add 1 T lemon juice and 3 minced cloves of garlic. Mix well. Add the pound of chicken breast, cut into chunks. (traditionally it's done with bone-in chicken, but... i don't like it- feel free to substitute!). Marinate at LEAST 8 hours, overnight is better!
The day you're ready to cook, grill up the chunks (I skewer mine on bamboo soaked in water for 20 minutes). While that cooks make the rice and sauce.
Wash the rice a few times (until the water runs clear). Put in large sauce pan and toast for a few minutes over medium heat (it'll take a while since it's freshly washed). Once it's toasted, add the unsalted veggie broth. Bring it up to a boil, then cover and reduce heat so it's at a simmer. Cook for about twenty minutes, until cooked through and all the liquid is absorbed. Let it sit for a few minutes after that, covered, then fluff!
To make the sauce, brown the onions over medium heat in one t of canola oil. Once they brown, add the reserved spices, 3 cloves of minced garlic, and 2 t grated ginger. Add in the yogurt one spoon at a time until it's incorporated. Then add in a can of crushed tomatoes. Let the sauce simmer for at least 15 minutes.
When the chicken is cooked through, add to the sauce!
Serve over rice and garnish with freshly chopped cilantro.
Serving Size: Makes 4 servings.
Nutritional Info Amount Per Serving
- Calories: 440.7
- Total Fat: 4.2 g
- Cholesterol: 65.7 mg
- Sodium: 1,145.3 mg
- Total Carbs: 60.3 g
- Dietary Fiber: 8.3 g
- Protein: 39.1 g