Low-Calorie Chicken Tikka Masala Recipe

Low-Calorie Chicken Tikka Masala Recipe

So dense is the Indian inhabitants and so ubiquitous their imprint on the nation that several phone tikka masala the national dish of England. It takes several many years to master the sophisticated spice art at the coronary heart of Indian cuisine, but tikka masala is the perfect beginner’s dish—light on components and comparatively moderate in taste. Tikka masala generally involves a significant hand with each butter and cream, but we uncovered that the combination of Greek yogurt and 50 percent-and-fifty percent offers you the same velvety texture for a fraction of the calories. This rooster tikka masala recipe is vertical too! For a vegetarian choice, swap out chicken for chickpeas.

Nutrition: 260 calories, 8 g excess fat (3 g saturated), 780 mg sodium

Serves 4

You are going to Want

4 cloves garlic, peeled
1″ piece contemporary ginger, peeled and about chopped
1 tsp cumin
1 tsp ground coriander
1⁄2 tsp ground cardamom
3⁄4 tsp salt
1⁄2 tsp black pepper
1 cup 2% Greek yogurt
1 lb boneless, skinless rooster thighs
1⁄2 Tbsp olive oil
1 can (28 oz) crushed tomatoes
1⁄4 cup fifty percent-and-fifty percent

How to Make It

  1. Incorporate the garlic, ginger, cumin, coriander, cardamom, salt, and pepper in a mixing bowl.
  2. Spoon 50 percent of the combination into a sealable plastic bag, alongside with 1⁄2 cup of the yogurt and the hen. Squeeze the air out of the bag, seal, and massage the contents to evenly distribute.
  3. Refrigerate for at the very least 1 hour or up to 8 hours.
  4. Preheat the broiler.
  5. Warmth the oil in a massive saucepan or sauté pan in excess of medium heat.
  6. Insert the remaining ginger-spice mixture and sauté for about 3 minutes, till the ginger is delicate.
  7. Increase the tomatoes and simmer for 10 minutes.
  8. Convert the heat down to low and stir in the remaining 1⁄2 cup yogurt and the half-and-50 percent and simmer whilst you broil the hen.
  9. Take out the hen from the bag and use paper towels to wipe the marinade from the hen.
  10. Unfold the rooster on a baking sheet and location right underneath the broiler.
  11. Broil for about 2 minutes, until finally the leading sides are nicely browned.
  12. Flip the hen and broil for 2 minutes additional.
  13. Relaxation for a handful of minutes, then chop into big parts and include to the simmering tomato sauce.
  14. Simmer for 5 minutes, until eventually the chicken is cooked as a result of.
  15. Serve above steamed rice.

This recipe (and hundreds extra!) arrived from just one of our Cook This, Not That! guides. For extra simple cooking thoughts, you can also acquire the e book!

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