Saturday, September 10, 2011

Chicken Tikka Masala

Ok, if you have expectations that this is going to taste like a dish from the Bombay House, you'll be disappointed. It is much healthier - no butter or cream - and therefore not quite as delicious. However, when you're trying to take off some lingering cruise weight and craving Indian food, this will probably hit the spot for much fewer calories.

This recipe is supposed to only serve 2, but I came out of it with 4 servings when I added brown rice and steamed vegetables on the side. It will fill you up pretty quickly, and the taste of the spices is strong. I'm glad I took the leap and bought some Garam Masala at the store a few weeks ago. It's always fun to try something totally new.

Chicken Tikka Masala
adapted slightly from here

1 tsp canola oil or butter
1/2 small onion, diced
2 cloves garlic, minced
1/2 tsp ground ginger
1/2 Tbsp garam masala
1/2 Tbsp cumin
1/2 tsp turmeric (optional)
1/2 tsp chili powder
1/2 tsp salt
1 cup canned diced tomatoes
1/4 cup milk
1/4-1/2 cup nonfat plain yogurt, to taste
8 oz uncooked boneless skinless chicken, cubed

Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden. Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes. Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes. Add chicken and simmer for 10 - 15 minutes or until cooked through. Serve over rice or with naan.

Serves 2-4.

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