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Simplied Chicken Tikka Masala
Makes: 4 servings
Yield: 1 to 2 pieces chicken, 1/4 cup sauce, and 1/2 cup rice each
Prep 30 mins
Marinate 2 hrs to 4 hrs
Bake 400 10 mins
ingredients
pound skinless, boneless chicken breast
halves
cup plain fat-free yogurt
tablespoon grated fresh ginger or 1
teaspoon ground ginger
cloves garlic, minced, or 1/2 teaspoon garlic powder
teaspoon ground coriander
teaspoon paprika
teaspoon ground cardamom
teaspoon ground cumin
Nonstick cooking spray
8 ounce can no-salt-added tomato sauce
cup half-and-half or light cream
tablespoons red curry paste
teaspoon garam masala
teaspoon salt
tablespoons snipped fresh cilantro (optional)
cups hot cooked brown basmati rice or one 8.8-ounce
pouch cooked brown rice, heated according to package directions
directions
Cut chicken breast halves into 3-inch pieces; pierce each piece in
several places with a sharp knife. Cut any thicker chicken pieces in
half horizontally. Place chicken in a resealable plastic bag set in a
shallow dish. For marinade, in a small bowl combine yogurt, ginger,
garlic, coriander, paprika, cardamom, and cumin. Pour marinade over
chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator
for 2 to 4 hours, turning bag occasionally.
Preheat oven to 400 degrees F. Drain chicken, discarding marinade.
Coat a grill pan with cooking spray; heat pan over medium heat. Add
chicken pieces; cook for 8 to 10 minutes or until light brown, turning
once.
Transfer chicken to a 2-quart shallow baking dish or au gratin dish. In
a medium bowl combine tomato sauce, half-and-half, curry paste,
garam masala, and salt. Pour over chicken, stirring to coat.
Bake, uncovered, about 10 minutes or until chicken is no longer pink
(170 degrees F), stirring once. If desired, sprinkle chicken with
cilantro. Serve chicken and sauce over rice.
nutrition facts (Easy Chicken Tikka Masala)
Servings Per Recipe 4, cal. (kcal) 312, Fat, total (g) 6, chol. (mg) 79, sat.
fat (g) 2, carb. (g) 34, Monosaturated fat (g) 1, Polyunsaturated fat (g)
1, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 6, pro. (g) 30, vit. A (IU)
486, vit. C (mg) 6, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 12,
Pyridoxine (Vit. B6) (mg) 1, Folate (g) 12, Cobalamin (Vit. B12) (g) 0,
sodium (mg) 507, Potassium (mg) 702, calcium (mg) 81, iron (mg) 2,
17/11/2013 Recipe Center: Recipe Print
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Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000
calorie diet
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