Chicken Tikka Masala
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 372.5
- Total Fat: 7.7 g
- Cholesterol: 75.0 mg
- Sodium: 714.4 mg
- Total Carbs: 42.0 g
- Dietary Fiber: 1.4 g
- Protein: 32.3 g
View full nutritional breakdown of Chicken Tikka Masala calories by ingredient
Introduction
This popular Indian dish features the bold flavors of yogurt, lime & ginger in a seasoned creamy tomato sauce. This popular Indian dish features the bold flavors of yogurt, lime & ginger in a seasoned creamy tomato sauce.Number of Servings: 4
Ingredients
-
2/3 cup low-fat yogurt
1 Tbsp fresh lime juice
1 tsp ginger root, fresh, grated
2 medium garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp black pepper
1 pound uncooked boneless, skinless, chicken breast, cut in 2'' chunks
2 tsp olive oil
1 medium garlic cloves, minced
1 small jalapeno pepper, minced
1 tsp ground cumin
1/2 tsp paprika
8 oz canned tomato sauce
1 cup fat-free evaporated milk
1/4 cup cilantro, fresh, chopped
2 cup cooked white rice, basmati, kept hot
Tips
Make sure to soak wooden skewers in water for 30 mins. to prevent charring.
Directions
To prepare chicken, in large bowl, whisk together first 7 ingredients; add chicken & toss to coat. Cover bowl & marinate in refrig. for 1 hr. and up to 24 hrs.
Preheat outdoor grill, stovetop grill or nonstick skillet.
Skewer chicken pcs. onto 4 metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5-7 mins.
To make sauce: heat oil in a large, high-sided skillet (or wide sauce pan) over medium heat. Add remaining minced garlic clove & jalapeno, cook, stirring occasionally, 1 minute. Add remaining tsp. of cumin & paprika & stir to coat. Add tomato sauce & evaporated milk, reduce heat to low & simmer 5 mins., stirring frequently.
Remove grilled chicken from skewers. Add to tomato mixture & simmer 1 minute to heat through. Remove from heat & stir in cilantro. Serve with rice.
Serving Size: Yields about 1 cup chicken mixture & 1/2 c rice per serving
Number of Servings: 4
Recipe submitted by SparkPeople user MAUISPLASH.
Preheat outdoor grill, stovetop grill or nonstick skillet.
Skewer chicken pcs. onto 4 metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5-7 mins.
To make sauce: heat oil in a large, high-sided skillet (or wide sauce pan) over medium heat. Add remaining minced garlic clove & jalapeno, cook, stirring occasionally, 1 minute. Add remaining tsp. of cumin & paprika & stir to coat. Add tomato sauce & evaporated milk, reduce heat to low & simmer 5 mins., stirring frequently.
Remove grilled chicken from skewers. Add to tomato mixture & simmer 1 minute to heat through. Remove from heat & stir in cilantro. Serve with rice.
Serving Size: Yields about 1 cup chicken mixture & 1/2 c rice per serving
Number of Servings: 4
Recipe submitted by SparkPeople user MAUISPLASH.