Chicken Tikka Masala

Photos – user-contributed – Fd1daughter1912
Chicken Tikka Masala prepared by students at Kensington Health Sciences Academy.

6 serving(s)

INGREDIENTS

For the marinade:

3⁄4 cup plain, low-fat yogurt

3 teaspoons lemon juice

1⁄2 teaspoon ground cumin

1⁄2 teaspoon kosher salt

1⁄4 teaspoon ground cayenne pepper

1⁄2 teaspoon fresh ginger, grated

1 1⁄2 pounds chicken thighs, cut into 1-inch cubes

For the chicken and rice:

2 cups brown basmati rice

1 tablespoon olive oil

2 garlic cloves, minced

1 medium onion, finely chopped

1 tablespoon fresh ginger, grated

1⁄4 teaspoon cayenne pepper

1 teaspoon garam masala

1⁄4 teaspoon paprika

1⁄2 teaspoon kosher salt

1 15.5-ounce can petite diced tomatoes

1 teaspoon white sugar

1⁄2 cup light cream

1⁄4 cup plain, low-fat yogurt

10 ounces frozen peas

Fresh cilantro, chopped (optional)

 

DIRECTIONS

  1. In a large plastic or glass bowl, combine all the marinade ingredients with the cubed chicken. Cover with plastic wrap and refrigerate for 15 to 20 minutes.
  2. Prepare the rice according to package directions.
  3. After marinating the chicken, heat olive oil in a large nonstick skillet over medium-high heat. Once the oil is hot, brown the chicken in batches. Set the browned chicken aside on a plate and reserve remaining juices in the pan.
  4. Using the same skillet, add the garlic and onion. Sauté́ for 5 minutes in the chicken juices, stirring frequently.
  5. Add the spices, some salt, and grated ginger. Cook for another minute.
  6. Add the diced tomatoes and sugar to the skillet.
  7. Whisk together the light cream and yogurt, then add to the skillet. Add the peas. Bring to a boil, then reduce heat and simmer for 20 minutes. Add the chicken and cook for  10 more minutes. Serve hot over rice, with fresh cilantro.

477 calories, 9 grams fat, 70 milligrams cholesterol, 419 sodium, 57 grams carbohydrates, 5 grams dietary fiber, 4 grams sugar, 28 grams protein