Chicken Tikka Masala
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 267.2
- Total Fat: 7.1 g
- Cholesterol: 75.3 mg
- Sodium: 309.0 mg
- Total Carbs: 14.6 g
- Dietary Fiber: 1.2 g
- Protein: 36.8 g
View full nutritional breakdown of Chicken Tikka Masala calories by ingredient
Introduction
My favorite chicken tikka masala recipe, lightened. Originally this recipe called for heavy cream, but I've subbed in nonfat evaporated milk to lower the calories by 40%! My favorite chicken tikka masala recipe, lightened. Originally this recipe called for heavy cream, but I've subbed in nonfat evaporated milk to lower the calories by 40%!Number of Servings: 4
Ingredients
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1 cup fat free greek yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
2 teaspoons freshly ground black pepper
1 tablespoon minced fresh ginger
1 teaspoon salt, or to taste
3 boneless skinless chicken breasts, cut into bite-size pieces
4 long skewers
1 tablespoon butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
1 (8 ounce) can tomato sauce
1 cup nonfat evaporated milk
1/4 cup chopped fresh cilantro
Tips
Serve over basmati or jasmine rice.
Directions
In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, and ginger. Stir in chicken, cover, and refrigerate for 1 hour.
Preheat a grill for high heat.
Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.
Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce, salt and evaporated milk. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.
.
Preheat a grill for high heat.
Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.
Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce, salt and evaporated milk. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.
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