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Photo: Oxmoor House

Chicken Tikka Masala

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.

Oxmoor House OCTOBER 2013

  • Yield: Serves 4 (serving size: about 1 cup)
  • Total:2 Hours, 50 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 333
  • Fat: 16.8g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 6.9g
  • Polyunsaturated fat: 3.3g
  • Protein: 30.5g
  • Carbohydrate: 15.8g
  • Fiber: 3.5g
  • Cholesterol: 137mg
  • Iron: 4.8mg
  • Sodium: 470mg
  • Calcium: 119mg
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Chicken Tikka Masala recipe

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