Low-Fat Chicken Tikka Masala
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 263.0
- Total Fat: 3.9 g
- Cholesterol: 45.5 mg
- Sodium: 461.8 mg
- Total Carbs: 31.0 g
- Dietary Fiber: 1.6 g
- Protein: 26.2 g
View full nutritional breakdown of Low-Fat Chicken Tikka Masala calories by ingredient
Introduction
It's just as good as the real thing, with a lot less fat! It's just as good as the real thing, with a lot less fat!Number of Servings: 6
Ingredients
-
1 lb boneless, skinless chicken breast
2.5 cups cooked basmati rice
For the marinate:
6 oz fat free greek-style yogurt
1 oz lime juice
1 tsp cumin
1 tsp paprika
1/2 tsp cardamom
dash salt
dash pepper
For the sauce:
12 oz tomato sauce
8 oz evaporated skim milk
3 cloves garlic, minced
1/2 cup onion, diced
1 tsp cumin
1 tsp paprika
1 tsp cayenne
1/2 tsp cardamom
dash salt
dash pepper
Directions
1 lb boneless skinless chicken breast, cut into 2 inch pieces
For the marinade:
Mix together yogurt, 1 tsp cumin, 1/2 tsp cardamom, 1 tsp paprika, line juice, dash salt, dash pepper. Stir in chicken, cover, and refrigerate for at least an hour.
For the sauce:
In a medium saucepan, sautee the onion and garlic in the olive oil. Add the remaining ingredients (minus chicken and rice), stir, and simmer for 10 minutes, stirring often.
For the chicken:
Thread chicken onto skewers and grill until cooked through.
Add chicken to sauce mixture and cook 2 minutes.
Serve over rice. Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user EDULLER.
For the marinade:
Mix together yogurt, 1 tsp cumin, 1/2 tsp cardamom, 1 tsp paprika, line juice, dash salt, dash pepper. Stir in chicken, cover, and refrigerate for at least an hour.
For the sauce:
In a medium saucepan, sautee the onion and garlic in the olive oil. Add the remaining ingredients (minus chicken and rice), stir, and simmer for 10 minutes, stirring often.
For the chicken:
Thread chicken onto skewers and grill until cooked through.
Add chicken to sauce mixture and cook 2 minutes.
Serve over rice. Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user EDULLER.