Chicken Tikka Masala

Photo: Oxmoor House
Chicken tikka masala is probably the most popular dish in Indian restaurants in America. This version was inspired by New York-based Indian chef Suvir Saran's take on the original.

Yield:

Serves 4 (serving size: about 1 cup)

Recipe from

Recipe Time

Total: 2 Hours, 50 Minutes

Nutritional Information

Calories 333
Fat 16.8 g
Satfat 4.2 g
Monofat 6.9 g
Polyfat 3.3 g
Protein 30.5 g
Carbohydrate 15.8 g
Fiber 3.5 g
Cholesterol 137 mg
Iron 4.8 mg
Sodium 470 mg
Calcium 119 mg

Ingredients

2 medium onions, cut into wedges
5 garlic cloves
2 teaspoons ground cumin, divided
1 1/2 teaspoons ground red pepper, divided
1 (2-inch) piece peeled fresh ginger, sliced
1/2 cup plain fat-free Greek yogurt
1 tablespoon fresh lemon juice
6 skinless, boneless chicken thighs (1 3/4 pounds)
3/4 teaspoon kosher salt, divided
Cooking spray
3 tablespoons canola oil
1 (2-inch) cinnamon stick
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 1/2 cups crushed tomatoes
3/4 cup half-and-half
1/4 cup milk
2 tablespoons cilantro leaves

Preparation

1. Preheat oven to 375°. Place onion and garlic in a food processor; process until a smooth paste forms. Spoon half of paste into a small bowl; cover and chill. Add 1 teaspoon cumin, 1 teaspoon red pepper, and ginger to remaining paste in food processor; process until smooth. Stir in yogurt and lemon juice.

2. Combine chicken and yogurt mixture in a large zip-top plastic bag; seal and marinate in refrigerator 2 hours.

3. Remove chicken from bag; discard marinade. Sprinkle 1/2 teaspoon salt evenly over both sides of chicken. Place chicken on a rack coated with cooking spray; place rack in a foil-lined pan. Bake at 375° for 16 minutes or until done, turning after 8 minutes. Let stand 10 minutes; cut chicken into bite-sized pieces.

4. Heat a large nonstick skillet over medium-low heat. Add oil to pan; swirl to coat. Add cinnamon stick; cook 1 minute or until fragrant, stirring frequently. Stir in 1 teaspoon cumin, 1/2 teaspoon red pepper, 1/4 teaspoon salt, coriander, and turmeric; cook 1 minute, stirring constantly. Reduce heat to low; stir in reserved onion-garlic paste. Cook 12 minutes or until lightly browned, stirring occasionally. Stir in tomatoes; bring to a simmer over medium heat, and cook 8 minutes, stirring occasionally. Stir in half-and-half and milk; bring to a simmer. Stir in chicken; simmer 2 minutes or until heated. Sprinkle with cilantro.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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October 2013