Indian

Chicken Tikka Masala, healthy is for Dinner.

Chicken Tikka Masala, healthy takes several minutes to prepare.

Chicken Tikka Masala, healthy takes several minutes to cook.

Chicken Tikka Masala, healthy makes 4 servings.

The ingredients for Chicken Tikka Masala, healthy are:

Ingredients
o 1 1/2 lbs boneless skinless chicken, cut in 1 inch cubes
Marinade
o 1 cup plain ff greek yogurt
o 2 tablespoons lemon juice
o 2 teaspoons ground cumin
o 1 teaspoons crushed red pepper flakes
o 2 teaspoons black pepper
o 1 teaspoon cinnamon
o 1 tsp ginger
Sauce
o 1 tablespoon unsalted butter
o 4 garlic cloves, minced
o 1 inch ginger, minced
o 1 large onion, minced
o ? teaspoons red pepper flakes
o 2 teaspoons ground roasted coriander
o 1 teaspoon ground cumin
o 1 teaspoon paprika
o 1 teaspoon garam masala
o 6 oz tomato paste blended with one cup water to make tomato sauce
o ? cup fat free half n half + 1/3 cup ff plain greek yogurt

o 1/4 cup chopped fresh cilantro (optional), 10 oz frozen spinach

Here is how you make Chicken Tikka Masala, healthy:

Directions1. Marinade chicken for 2 hours2. Saut? chicken until cooked, set aside3. For sauce, melt butter on medium heat. 4. Add garlic, onion, & ginger; cook until transluscent. 5. Stir in coriander, cumin, paprika, red pepper flakes, & garam masala. 6. Stir in tomato sauce. 7. Simmer until thick and oil comes out of spices 8. Blend yogurt and half n half9. Stir in cream mixture, simmer to thicken- about 5 minutes. (add spinach here)10. Add chicken to sauce.11. Simmer until desired consistency12. (Optional) Can add other vegetables (cooked spinach, zucchini, etc)Garnish with cilantro and serve with basmati rice and naan. (recipe calculated without rice or naan 4 servings; with rice or naan = 6 sevings)Serving Size:?4 large servings or 6 smaller servings

The nutritional information for Chicken Tikka Masala, healthy is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 369.4

• Total Fat: 6.3 g
• Cholesterol: 108.6 mg
• Sodium: 589.1 mg
• Total Carbs: 25.7 g
• Dietary Fiber: 5.5 g
• Protein: 52.8 g

Chicken Tikka Masala, healthy is Indian cuisine.