190.5 Cals 24.5 Protein 13 Carbs 4.5 Fats
PREP TIME:
5 mins
COOK TIME:
30 mins
TOTAL TIME:
35 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:Indian
Tender chunks of boneless chicken breast cooked in an aromatic creamy tomato sauce.
Chicken tikka masala, probably the most popular dish on the menu of any Indian restaurant here in the states, but ironically this dish is claimed to be originally from Britain and is actually Britain”s national dish.
INGREDIENTS
2 tsp canola oil or you could use butter
1 small onion, minced
1 tbsp fresh ginger, grated
3 cloves garlic, crushed
1 1/2 cups crushed tomatoes
4 oz fat free yogurt, I used Chobani
1/2 cup 1% milk
1 tbsp cumin
1 tbsp garam masala
1 tsp turmeric, optional
1/2 tbsp chili powder
salt to taste
16 oz 2 boneless chicken breasts, cut into bite sized pieces
4 tbsp fresh cilantro, or to taste
INSTRUCTIONS
Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden.
Add the crushed ginger, stir for a few minutes 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, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes.
Add chicken and simmer for 10 – 15 minutes or until cooked through.
Add a generous amount of chopped cilantro and serve with Bamati Rice or Naan.
Serving: 3oz chicken & sauce, Calories: 190.5kcal, Carbohydrates: 13g, Protein: 24.5g, Fat: 4.5g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 99.5mg, Fiber: 2g, Sugar: 5gBlue Smart Points:2Green Smart Points:4Purple Smart Points:2Points +:5
Health & Nutrition
