Posted on February 17, 2021 at 12:20 PM by Madhu Gadia
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:
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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.
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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.
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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.
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Stir in half and half. Simmer for 2 minutes. Add chicken pieces with accumulated juices. Simmer for 10 minutes.
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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
Categories: Gluten Free, Main Dishes, Meat, Fish, Poultry, Recipes