Chicken Tikka Masala madeover
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 143.3
- Total Fat: 4.6 g
- Cholesterol: 20.0 mg
- Sodium: 484.4 mg
- Total Carbs: 13.6 g
- Dietary Fiber: 1.4 g
- Protein: 14.0 g
View full nutritional breakdown of Chicken Tikka Masala madeover calories by ingredient
Introduction
This is not a very traditional tikka masala- but it's quick and easy! This is not a very traditional tikka masala- but it's quick and easy!Number of Servings: 4
Ingredients
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2 tsp canola lil
1 small onion, minced
1 tbsp fresh ginger, grated
3 cloves garlic, crushed
1.5 c crushed tomatoes
4 oz fat free yogurt
1/2 cup milk
1 tbsp cumin
1 tbsp garam masala
1 tsp tumeric
1/2 tsp chili powder
salt to taste
16 oz chicken breasts cut into bite sized pieces
4 tbsp fresh cilantro
Directions
1) Heat oil in large skillet over medium heat. Add onions and cook until golden.
2) Add ginger, stir for a few moments then add garlic and cook 1 minute. Add cumin, garam masala, tumeric, chili powder and salt; mix well until fragrant, about 2 minutes.
3) Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens about 10 minutes.
4) Add chicken and simmer for 10-15 minutes or until cooked through.
5) Add generous amount of cilantro and serve with basmati rice (not included in calorie count)
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JCCWOOD.
2) Add ginger, stir for a few moments then add garlic and cook 1 minute. Add cumin, garam masala, tumeric, chili powder and salt; mix well until fragrant, about 2 minutes.
3) Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens about 10 minutes.
4) Add chicken and simmer for 10-15 minutes or until cooked through.
5) Add generous amount of cilantro and serve with basmati rice (not included in calorie count)
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JCCWOOD.