Low-Fat Chicken Tikka Masala
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 lb boneless, skinless chicken breast2.5 cups cooked basmati riceFor the marinate:6 oz fat free greek-style yogurt1 oz lime juice1 tsp cumin1 tsp paprika1/2 tsp cardamomdash saltdash pepperFor the sauce:12 oz tomato sauce8 oz evaporated skim milk3 cloves garlic, minced1/2 cup onion, diced1 tsp cumin1 tsp paprika1 tsp cayenne1/2 tsp cardamomdash saltdash pepper
1 lb boneless skinless chicken breast, cut into 2 inch pieces
For the marinade:
Mix together yogurt, 1 tsp cumin, 1/2 tsp cardamom, 1 tsp paprika, line juice, dash salt, dash pepper. Stir in chicken, cover, and refrigerate for at least an hour.
For the sauce:
In a medium saucepan, sautee the onion and garlic in the olive oil. Add the remaining ingredients (minus chicken and rice), stir, and simmer for 10 minutes, stirring often.
For the chicken:
Thread chicken onto skewers and grill until cooked through.
Add chicken to sauce mixture and cook 2 minutes.
Serve over rice. Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user EDULLER.
For the marinade:
Mix together yogurt, 1 tsp cumin, 1/2 tsp cardamom, 1 tsp paprika, line juice, dash salt, dash pepper. Stir in chicken, cover, and refrigerate for at least an hour.
For the sauce:
In a medium saucepan, sautee the onion and garlic in the olive oil. Add the remaining ingredients (minus chicken and rice), stir, and simmer for 10 minutes, stirring often.
For the chicken:
Thread chicken onto skewers and grill until cooked through.
Add chicken to sauce mixture and cook 2 minutes.
Serve over rice. Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user EDULLER.
Nutritional Info Amount Per Serving
- Calories: 263.0
- Total Fat: 3.9 g
- Cholesterol: 45.5 mg
- Sodium: 461.8 mg
- Total Carbs: 31.0 g
- Dietary Fiber: 1.6 g
- Protein: 26.2 g
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