High protein Recipe Chicken Tikka Masala
Description
Chicken Tikka Masala is made with tender chunks of boneless chicken breasts cooked in an aromatic, creamy yogurt-tomato sauce.
Yield: 4servings | Serving Size: 3/4 cup chicken and sauce
Ingredients
2teaspoonsoil , or butter
1small onion, minced
1tablespoonsfresh ginger, grated
3clovesgarlic, crushed
1 1/2cupscrushed tomatoes
1/2cup1% milk
3/4cupplain yogurt, not Greek (I prefer whole milk)
1tablespooncumin
1tablespoongaram masala
1teaspoonturmeric, optional
1/2tablespoonchili powder
1/2teaspoonkosher salt to taste
16ouncesboneless chicken breasts, cut into bite sized pieces, from 2 breasts
4tablespoonfresh cilantro, or to taste
Instructions
- Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden, about 3 minutes.
- Add the crushed ginger, stir for 1 minute then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes.
- Stir in tomatoes and milk. Simmer on low heat until sauce thickens, about 10 minutes.
Temper the yogurt: Place the yogurt in a bowl and add 1/2 cup of the sauce to the yogurt and stir. Add it to the sauce and mix well.
- Add chicken and simmer for 10 – 15 minutes or until cooked through.
- Add a generous amount of chopped cilantro and serve with Basmati Rice or Naan, if desired.
Last Step:
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Nutrition
Serving: 3/4 cup chicken and sauce, Calories: 249kcal, Carbohydrates: 15g, Protein: 30.5g, Fat: 8g, Saturated Fat: 2g, Cholesterol: 90.5mg, Sodium: 455.5mg, Fiber: 3g, Sugar: 7g
