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Chicken Tikka Masala

Chicken Tikka Masala

Nutrition Facts
  • cal. (kcal) 611
  • Serving size: 4
  • Prep: 20 mins
  • Broil: 12 mins
  • Cook: 24 mins
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by 2 people

Ingredients

  • 2 tablespoons chopped fresh ginger
  • 2 1/2 teaspoons garam masala
  • 3 cloves garlic, chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1 cup plain low-fat yogurt
  • 8 small boneless, skinless chicken thighs (about 1 3/4 lbs)
  • 1 tablespoon vegetable oil
  • 1 large onion, thinly sliced
  • 1 can (28 oz) whole, peeled tomatoes
  • 1/4 cup heavy cream
  • 1/4 cup cilantro leaves
  • 1 cup basmati rice, cooked following pkg directions, substituting chicken broth for water
  • Naan (optional)

Directions

  1. Heat broiler to high. Line broiler pan with nonstick foil.
  2. In a small bowl, combine ginger, garam masala, garlic, salt and cayenne. In a large bowl, combine 1 tbsp of the ginger mixture and 1/2 cup of the yogurt. Add chicken and toss to coat. Place on prepared broiler pan and broil 6 inches from heat source for 6 minutes per side.
  3. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and cook 5 minutes; stir in remaining ginger mixture and cook 1 minute. Stir in tomatoes, cream and remaining 1/2 cup yogurt. Simmer, covered, for 10 minutes, breaking up tomatoes with a wooden spoon. Add chicken to skillet; simmer, covered with lid slightly ajar, for 6 to 8 minutes or until internal temperature reaches 165 degrees .
  4. Garnish with cilantro. Serve with rice and, if desired, naan.

Nutrition Information for Chicken Tikka Masala

PER SERVING: 611 cal., 22 g total fat (8 g sat. fat), 217 mg chol., 995 mg sodium, 59 g carb. (4 g fiber), 49 g pro.

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