quick chicken tikka masala for two
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of quick chicken tikka masala for two calories by ingredient
Introduction
each serving is 1 1/2 cups. serve over steamed brown rice. each serving is 1 1/2 cups. serve over steamed brown rice.Number of Servings: 2
Ingredients
-
2 tsp garam masala
1/4 tsp no sodium salt
1/8 tsp turmeric
1/4 cup flour
8 onces chicken tenders (approx. 5 - 6)
2 tsp olive oil
3 cloves garlic, minced
1 small sweet onion, diced
2 tsp minced fresh ginger
1 14.5 or 15 oz can diced tomatoes - no salt added
2 tbsp whipping cream
1/4 cup chopped fresh cilantro
Directions
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.