Chrissy's Chicken Tikka Masala
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 cloves garlic, peeled1 " piece fresh ginger, peeled & roughly chopped1 tsp. cumin1 tsp. ground coriander1/2 tsp. ground cardamom3/4 tsp. salt1/2 tsp. black pepper1 cup fat free plain greek yogurt1 lb. bonelss skinless chicken breasts1/2 TBSP olive oil1 can (28 oz.) crushed tomatoes1/4 cup fat free half-and-half
Combine the garlic, ginger, cumin, coriander, cardamom, salt, and pepper in a mixing bowl. Spoon half of the mixture into a sealable plastic bag, along with 1/2 cup of the yogurt and the chicken. Squeeze the air out of the bag, seal, and massage the contents evenly to distribute. Refrigerate for at least 1 hour or up to 8 hours.
Preheat the broiler
Heat the oil in a large saucepan or saute pan over medium heat. Add the remaining ginger-spice mixture and saute for about 3 minutes, until the ginger is soft. Add the tomatoes and simmer for 10 minutes. Turn the heat down to low and stir in the remaining 1/2 cup of yogurt and the half and half and simmer while you broil the chicken.
Remove the chicken from the bag and use paper towels to wipe the marinade from the chicken. Spread the chicken on a baking sheet and place directly underneath the broiler. Broil for about 2 minutes, until the top sides are nicely browned. Flip the chicken and broil for 2 minutes more. Rest for a few minutes, then chop into large pieces and add to the simmering tomato sauce. Simmer for 5 minutes, until the chicken is cooked through.
Serve over steamed rice ( not included in calorie count)
Serving Size: 4 Servings
Number of Servings: 4
Recipe submitted by SparkPeople user CATMARTENS.
Preheat the broiler
Heat the oil in a large saucepan or saute pan over medium heat. Add the remaining ginger-spice mixture and saute for about 3 minutes, until the ginger is soft. Add the tomatoes and simmer for 10 minutes. Turn the heat down to low and stir in the remaining 1/2 cup of yogurt and the half and half and simmer while you broil the chicken.
Remove the chicken from the bag and use paper towels to wipe the marinade from the chicken. Spread the chicken on a baking sheet and place directly underneath the broiler. Broil for about 2 minutes, until the top sides are nicely browned. Flip the chicken and broil for 2 minutes more. Rest for a few minutes, then chop into large pieces and add to the simmering tomato sauce. Simmer for 5 minutes, until the chicken is cooked through.
Serve over steamed rice ( not included in calorie count)
Serving Size: 4 Servings
Number of Servings: 4
Recipe submitted by SparkPeople user CATMARTENS.
Nutritional Info Amount Per Serving
- Calories: 253.4
- Total Fat: 3.9 g
- Cholesterol: 69.2 mg
- Sodium: 821.3 mg
- Total Carbs: 20.2 g
- Dietary Fiber: 4.3 g
- Protein: 35.9 g
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