Chicken Tikka Masala

Chicken Tikka Masala 

Chicken simmered in a creamy tomato sauce is one of the most prevalent chicken dishes served in Indian restaurants. This is my lower fat version of the chicken tikka masala. I use less fat and half n half vs cream. You will not miss the fat and enjoy all the flavors. 

Prep Time: 20 minutes   
Marinate Time: 20 minutes or longer
Cook Time: 30 minutes
Makes: 6 servings

Ingredients

Chicken Marinade

1-1/2 pounds boneless skinless chicken
1/2 cup plain yogurt
1 teaspoon fresh ginger, grated
1 teaspoon garlic cloves, finely chopped
1/2 teaspoon salt
1 tablespoon lime juice 
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper, to taste

Tikka Masala Sauce

2 tablespoon vegetable oil
1 cup onion, chopped
1 teaspoon garlic cloves, finely chopped
1 teaspoon fresh ginger, finely chopped
1 cup tomatoes sauce, canned
1 teaspoon garam masala
1 teaspoon paprika
1/2 teaspoon cayenne pepper, to taste (optional)|
1/2 teaspoon salt
1 cup water
1 teaspoon sugar
1/2 cup half and half
2 tablespoon cilantro, garnish

Directions: 

1. Marinade Chicken: Mix yogurt, ginger, garlic, cumin, coriander, cayenne pepper, and salt. Pour over chicken and mix well. Marinate for 20 minutes to overnight, in refrigerate.

2. Cook Chicken: Heat oven to 350℉. Remove chicken from marinade, place in a baking tray and bake for 20 minutes. Turn the pieces over and bake another 10 minutes. Remove from oven. Cut into 1-inch cubes and place in a bowl. Set aside. 

3. Prepare Sauce: Heat oil in a heavy skillet. When oil is hot, Add onions. Fry onions until onions are light brown. Add garlic and ginger and cook for a few seconds. Stir in tomato sauce, garam masala, paprika, cayenne pepper, and salt. Stir and simmer for 30 seconds. Stir in water and simmer sauce for 15 minutes. 

4. Stir in half and half. Simmer for 2 minutes. Add chicken pieces with accumulated juices. Simmer for 10 minutes.

5. Transfer to a serving dish and garnish with cilantro. 

Makes: 6 servings
Serving Size: 3/4 cup

NUTRITION INFORMATION PER SERVING:
Calories: 240; Total Fat: 10 g (Saturated Fat: 2.5 g); Carbohydrate: 5.5 g; Protein: 28 g; Fiber: 1.5 g; Sodium: 476 mg

Recipe By: Madhu Gadia, RD