Light Chicken Tikka Masala

Light Chicken Tikka Masala
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 415.7
  • Total Fat: 12.1 g
  • Cholesterol: 43.7 mg
  • Sodium: 589.2 mg
  • Total Carbs: 53.4 g
  • Dietary Fiber: 2.1 g
  • Protein: 22.9 g

View full nutritional breakdown of Light Chicken Tikka Masala calories by ingredient


Introduction

Healthy, tender, saucy chicken soaking into rice. This recipe gives you the flavor you're craving without needing a trip to an exotic market. You just need 3 spices you may have already plus curry powder. Next, yogurt and other goodies maintain the flavor (without any MSG) while replacing butter and sour cream found in other recipes. Finally, you just throw it in the slow cooker and this meal will be hot and waiting on your schedule. Enjoy! Healthy, tender, saucy chicken soaking into rice. This recipe gives you the flavor you're craving without needing a trip to an exotic market. You just need 3 spices you may have already plus curry powder. Next, yogurt and other goodies maintain the flavor (without any MSG) while replacing butter and sour cream found in other recipes. Finally, you just throw it in the slow cooker and this meal will be hot and waiting on your schedule. Enjoy!
Number of Servings: 8

Ingredients

    Prep ingredients:
    Onions, raw, 1 large, chopped
    Aromatic Basmati Rice, 6 cups cooked (8 servings)
    Garlic, 4 cloves, minced

    Premeasured ingredients:
    Apple Sauce, 2 snack cups (4 oz each)
    Marinara Sauce, Bertolli Vineyard with Burgundy Wine, 2 cups (80% of a bottle)
    Chicken Breast (raw), no skin, 2 breast, bone and skin removed

    Dry ingredients:
    Cinnamon, ground, 1 tbsp
    Paprika, 1 tbsp
    Goat cheese, 1/4 cup
    Salt - Iodized, low sodium, 1 tsp
    Curry powder, McCormick, 1-3 tsp (add after cooking)

    Wet ingredients:
    Yogurt, plain, low fat, 2 cup (8 fl oz)
    Extra Virgin Olive Oil, 4 tbsp
    Mustard, French's Dijon With Chardonnay, 2 tbsp (has extra turmeric in it)
    Milk, nonfat (skim milk), 2 tbsp
    Red wine vinegar, 1 tbsp (optional)

Tips

Chop up chicken and place back into sauce before serving. Goat cheese works well, but you could substitute cream cheese, cheddar, or something else if you prefer.

1 teaspoon of curry powder is very mild, 1.5 teaspoons is just enough, 2 teaspoons is what you might find in a typical restaurant, 3 teaspoons if you really like curry.


Directions

Add wet ingredients first, then add all ingredients except rice and curry powder to slow cooker. Cook on low 5-7 hours or cook on high 3-4 hours.

Add up to one tablespoon of curry powder (details in tips), and mix. Serve over rice.

Serving Size: Makes 8 ~2 cup servings