Grilled Chicken Tikka Masala with Basmati Rice
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Grilled Chicken Tikka Masala with Basmati Rice calories by ingredient
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 turmeric
1/4 t cardamom
1/4 t sugar
3 t coriander seeds
3 t cumin
1 t salt
1 t black pepper
3 cloves garlic
1 T lemon juice
1/2 cup nonfat greek yogurt
1 t canola oil
1 small onion, sliced
1/3 cup nonfat greek yogurt
3 cloves garlic
2 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 rice
1 cup plus 2 T unsalted vegetable broth (or use water)
6 T cilantro
Tips
Also great served with my whole wheat naan!
You can swap in brown basmati rice (I was just out when I made this recipe!)
NB I use canola oil instead of olive oil in this recipe because I don't want the flavor from the olive oil. You can use any oil you like, or even butter.
Directions
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.
