Clean Chicken Tikka Masala

This was so good! This recipe is from the November/December 2011 issue of Clean Eating magazine. The recipe makes 5 servings.

 

 

 

 

 

 

Clean Chicken Tikka Masala

1 cup low-fat plain yogurt
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1 1/2  teaspoons ground coriander
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1/2 teaspoon fresh ground pepper
1/4 teaspoon ground cardamom
1/4 teaspoon ground turmeric
1/2  teaspoon ground cayenne pepper
1 1/2 pounds boneless, skinless chicken breast, cut into 1.5 inch pieces
High-heat cooking oil (such as safflower or peanut)
Fresh cilantro for garnish

Sauce
1 1/2  teaspoons safflower oil
1 large onion, cut into 1/4 inch dice
2 cloves garlic, minced
1 teaspoon minced fresh ginger
4 1/2 teaspoons garam masala
1 1/2 teaspoons chile powder
1/4 teaspoon ground cayenne pepper
24 ounce jar or can of no-salt added strained tomatoes
1/2 teaspoon sea salt
1/3 cup light sour cream, room temperature

Equipment: 4 to 6 metal skewers, 10 to 12 inches long

Instructions
In a medium bowl, combine yogurt, 1 tablespoon grated ginger, garlic, coriander, cumin, 1 teaspoon salt, black pepper, cardamom, turmeric and 1/2 teaspoon cayenne. Transfer mixture to a large resealable bag and add chicken, tossing to coat. Close bag, squeezing out as much air as possible; set aside in refrigerator for 4 to 8 hours.

Thread chicken onto skewers (4 to 6 pieces), discarding marinade.

Preheat grill to high and lightly oil grate. (Alternatively, preheat broiler to high and position rack about 5 inches from heat source.) Arrange chicken on grill (if broiling, place chicken on a rimmed baking sheet lined with foil or parchment paper) and cook, turning once or twice, until just cooked through and browned in spots, about 12 minutes. Remove from heat and set aside.

Prepare sauce: In a large nonstick skillet, heat oil on medium. Add onion, garlic, and 1 teaspoon minced ginger and cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Add garam masala, chile powder and cayenne and cook, stirring, for 1 minutes. Add tomatoes and 1/2 teaspoon  salt; bring to boil. Reduce heat to a simmer, cover partially and cook, stirring occasionally, until sauce is slightly thickened, about 10 minutes.

Stir in sour cream. Remove chicken from skewers and add to sauce, stirring to combine. Cover partially and continue to simmer, stirring occasionally, for 5 minutes. Garnish with cilantro and serve.

By my calculations – Per serving – Calories: 340, Total Fat: 11 g, Sat. Fat 4.5 g, Carbs 17 g, Fiber 7 g, Protein: 39 g

 

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One thought on “Clean Chicken Tikka Masala

  1. I made this recipe but used extra firm tofu in place of chicken and baked it after marinating for about 1 hour at 300, and it was awesome! Parents, grandparents, and kids all ate it and loved it.

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