Chicken Tikka Masala
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 221.8
- Total Fat: 4.5 g
- Cholesterol: 74.2 mg
- Sodium: 207.3 mg
- Total Carbs: 16.9 g
- Dietary Fiber: 1.1 g
- Protein: 30.2 g
View full nutritional breakdown of Chicken Tikka Masala calories by ingredient
Introduction
This is an easy recipe for low fat , low sodium, Chicken Tikka Masala - Chicken marinated in yogurt and spices and then served in a tomato cream sauce. This is an easy recipe for low fat , low sodium, Chicken Tikka Masala - Chicken marinated in yogurt and spices and then served in a tomato cream sauce.Number of Servings: 4
Ingredients
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1 cup fat free plain 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
3 boneless skinless chicken breasts, cut into bite-size pieces
1 tablespoon I can't believe it's not butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
3 teaspoons salt, or to taste
1 (8 ounce) can reduced sodium tomato sauce
1 cup fat free half and half
1/4 cup chopped fresh cilantro
Tips
Serve over brown rice or Kashi 7 Whole Grain Pilaf.
Directions
In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.
Preheat a grill for high heat.
Lightly oil the grill grate with pam. 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, and paprika. Stir in tomato sauce and half and half. 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.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JENNSARO.
Preheat a grill for high heat.
Lightly oil the grill grate with pam. 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, and paprika. Stir in tomato sauce and half and half. 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.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JENNSARO.
