Chicken Makhani/Tikka Masala Healthy Hybrid
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 218.2
- Total Fat: 6.1 g
- Cholesterol: 79.4 mg
- Sodium: 1,016.6 mg
- Total Carbs: 11.2 g
- Dietary Fiber: 2.5 g
- Protein: 29.7 g
View full nutritional breakdown of Chicken Makhani/Tikka Masala Healthy Hybrid calories by ingredient
Submitted by: LOTUS737
Introduction
I took two of my favorite Indian chicken dishes and created a healthy hybrid version that is amazingly delicious. I took two of my favorite Indian chicken dishes and created a healthy hybrid version that is amazingly delicious.Number of Servings: 6
Ingredients
-
2 t each cumin, coriander
1 cinnamon stick OR .5 t ground
1-2 t turmeric powder (optional)
2 T butter (unsalted)
2 medium onions, sliced/diced
6 cloves garlic, grated/minced
3 t ginger, ground
3 chicken breasts, cut into chunks or strips
3 cups of diced, canned tomatoes, pureed to desired consistency
1/4 cup low-fat, plain yogurt
salt and (red) pepper to taste
(recipe calculated w/2 t salt and 1 t pepper)
Directions
If you have whole spices, roast the cumin and coriander until fragrant, cool, then grind. If you're using pre-ground spices, skip this step.
Caramelize the onions in butter, add the ginger and garlic and cook for 1-2 minutes more. Add all the spices- salt, pepper, coriander, cumin, cinnamon, and turmeric (if using).
Brown the chicken a little bit- I like to cut it into 6 portions and cook it that way when company is coming, otherwise I cube it. Cut it however you like :) After you've browned the chicken a little bit, add the tomatoes and simmer for 10-15 minutes, until the chicken is cooked through. (Time will depend on how big you cut the chicken).
When the chicken is cooked through, stir in the yogurt. NB: if you use a non-fat yogurt, it may separate a little bit in the sauce. It'll taste fine, you'll just see tiny tiny little spheres of yogurt in there. If you use low-fat yogurt, you avoid this problem :)
SERVING SUGGESTIONS:
I always serve it over basmati rice. You can even cook the rice IN the same pot as the chicken- add it to the pot when you add the tomatoes and add a little extra water. Cover and cook for 20 minutes (until the rice is done).
Peas add a great textural depth to the dish.
You can also serve it with naan.
I'd garnish with a little fresh cilantro (which you can also put in the dish in lieu/addition to the coriander, depending on how much you like the flavor!)
I calculated the recipe for 6 servings, but I think you could easily get 8 out of it.
Hope you enjoy the dish as much as I do!
Caramelize the onions in butter, add the ginger and garlic and cook for 1-2 minutes more. Add all the spices- salt, pepper, coriander, cumin, cinnamon, and turmeric (if using).
Brown the chicken a little bit- I like to cut it into 6 portions and cook it that way when company is coming, otherwise I cube it. Cut it however you like :) After you've browned the chicken a little bit, add the tomatoes and simmer for 10-15 minutes, until the chicken is cooked through. (Time will depend on how big you cut the chicken).
When the chicken is cooked through, stir in the yogurt. NB: if you use a non-fat yogurt, it may separate a little bit in the sauce. It'll taste fine, you'll just see tiny tiny little spheres of yogurt in there. If you use low-fat yogurt, you avoid this problem :)
SERVING SUGGESTIONS:
I always serve it over basmati rice. You can even cook the rice IN the same pot as the chicken- add it to the pot when you add the tomatoes and add a little extra water. Cover and cook for 20 minutes (until the rice is done).
Peas add a great textural depth to the dish.
You can also serve it with naan.
I'd garnish with a little fresh cilantro (which you can also put in the dish in lieu/addition to the coriander, depending on how much you like the flavor!)
I calculated the recipe for 6 servings, but I think you could easily get 8 out of it.
Hope you enjoy the dish as much as I do!
