Authentic "Chicken" Tikka Masala

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 317.4
  • Total Fat: 15.6 g
  • Cholesterol: 9.0 mg
  • Sodium: 1,530.6 mg
  • Total Carbs: 28.2 g
  • Dietary Fiber: 6.7 g
  • Protein: 22.1 g

View full nutritional breakdown of Authentic "Chicken" Tikka Masala calories by ingredient
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Number of Servings: 4


    1/4 C. Fat-Free Greek Yogurt
    2 tsp. Garam Masala
    2 tsp. Paprika
    1/2 tsp. Freshly Ground Black Pepper
    1/2 tsp. Salt
    1/2 tsp. Cayenne Pepper
    1/2 tsp. Ground coriander
    6 Quorn Chik'n Cutlets - Cut into 1-in. Strips
    3 Tbsp. Canola Oil
    1 tsp. Cumin Seeds
    1 Large Onion, Chopped
    3 Cloves Garlic, Minced
    1 Tbsp. Grated Fresh Ginger
    2 Green Chile Peppers, Minced
    2 Roma Tomatoes, Diced
    1/2 C. Tomato Paste
    1/4 C. Water
    1 tsp. Garam Masala
    1/2 tsp. Ground Coriander
    1/2 tsp. Ground Turmeric
    1/2 C. Fat-Free Half and Half
    1/2 tsp. Salt, or to Taste
    1/2 Bunch Cilantro for Garnish


1. Combine yogurt, 2 tsp. garam masala, paprika, black pepper, 1/2 tsp. salt, cayenne pepper, & 1/2 tsp. coriander in a large bowl. Add Chik'n strips & toss to coat. Cover & marinate in the refrigerator for 2 hr.
2. Preheat oven to 450 degrees F (230 degrees C). Grease a baking sheet.
3. Place Chik'n strips on the prepared baking sheet, leaving space between each piece, & bake in the preheated oven until browned, about 10 min. Remove & set aside.
4. Heat canola oil in a large skillet over medium heat. Cook & stir cumin seeds until lightly toasted & aromatic, about 3 min. Add onion; cook & stir until onion begins to soften, 4-5 min. Stir in garlic, ginger, & green chiles & continue to cook until onion is browned, 15-20 min. Cook & stir tomatoes, tomato paste, & water into onion mixture until tomatoes begin to break down & incorporate into the onion mixture, about 10 min.
5. Cook & stir 1 tsp. garam masala, 1/2 tsp. coriander, & turmeric into the tomato mixture. Mix in the cooked Chik'n, add half and half, & stir to coat. Cover & let simmer for 10 min. Season with 1/2 tsp. salt & garnish with cilantro.

Serving Size: 4 Servings

Number of Servings: 4

Recipe submitted by SparkPeople user LFERGUSON0.

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