Chicken Tikka Masala

Chicken tikka--chicken marinated in spicy yogurt and charred in a tandoor--has origins in India. So do the spices in the masala sauce. But chicken tikka masala as it stands today is not traditional in Indian cuisine. Most food historians point to the U.K. to explain how the two parts of the dish (tikka and masala) came together.
Serves 5 (serving size: 3/4 cup chicken mixture and 1/2 cup rice)

Ingredients

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4 large garlic cloves, coarsely chopped (2 tablespoons)
1 tablespoon minced peeled fresh ginger
1/4 teaspoon salt
1/2 cup 2% reduced-fat Greek yogurt
1/4 cup fresh lemon juice
1 1/2 teaspoons paprika
1 teaspoon garam masala
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
1 1/2 pounds skinless, boneless chicken thighs, cut into 1-inch pieces
1 1/4 pounds ripe tomatoes, cored and quartered
2 tablespoons canola oil
1/2 cup finely chopped red onion
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
2 teaspoons ground coriander
2 teaspoons paprika
1/2 teaspoon ground turmeric
1/8 teaspoon ground red pepper
1/2 teaspoon salt
1/2 teaspoon garam masala
1/4 cup 2% reduced-fat Greek yogurt
2 tablespoons chopped fresh cilantro
2 1/2 cups hot cooked basmati rice

Preparation

Hands-on: 56 Minutes
Total: 9 Hours, 28 Minutes

1. Combine garlic and ginger on a cutting board. Sprinkle with salt, and mash to a paste by dragging and pressing broad side of knife over mixture several times. Combine garlic mixture, yogurt, and next 5 ingredients (through ground red pepper) in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator 8 to 24 hours, turning bag occasionally.

2. Place tomatoes in a food processor; process until pureed to measure 2 cups. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes or until browned. Add ginger and garlic; sauté 1 minute. Add coriander, paprika, turmeric, and ground red pepper; cook 1 minute. Stir in tomato puree, and bring to boil. Cover, reduce heat to low, and simmer 20 minutes or until thick.

3. Preheat grill or broiler.

4. While masala sauce simmers, remove chicken from marinade; discard marinade. Thread chicken onto 4 (12-inch) metal skewers. Place skewers on grill rack or broiler pan; cook 3 minutes. Turn skewers over; cook 3 minutes or until browned on all sides but still undercooked in center (chicken will finish cooking in sauce).

5. Remove chicken from skewers; add to masala sauce. Stir in salt and garam masala; cover and simmer an additional 6 minutes or until chicken is done. Remove from heat; stir in yogurt and cilantro. Serve over rice.

Created date

January 2014

Nutritional Information

Calories 285
Fat 12.4 g
Satfat 2.3 g
Monofat 5.3 g
Polyfat 3.2 g
Protein 31.6 g
Carbohydrate 12.1 g
Fiber 3 g
Cholesterol 115 mg
Iron 2.7 mg
Sodium 493 mg
Calcium 75 mg