Ingredients
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4 teaspoons garam masala (see Note)
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½ teaspoon salt
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¼ teaspoon turmeric
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½ cup all-purpose flour
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1 pound chicken tenders
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4 teaspoons canola oil, divided
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6 cloves garlic, minced
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1 large sweet onion, diced
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4 teaspoons minced fresh ginger
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1 28-ounce can plum tomatoes, undrained
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⅓ cup whipping cream
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1/2 cup chopped fresh cilantro for garnish
Directions
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Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/2 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)
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Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.
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Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
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Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.
Tips
Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
Nutrition Facts (per serving)
318 | Calories |
14g | Fat |
21g | Carbs |
27g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 1/2 cups | |
Calories 318 | |
% Daily Value * | |
Total Carbohydrate 21g | 8% |
Dietary Fiber 4g | 14% |
Total Sugars 6g | |
Protein 27g | 53% |
Total Fat 14g | 18% |
Saturated Fat 5g | 26% |
Cholesterol 85mg | 28% |
Vitamin A 1029IU | 21% |
Vitamin C 29mg | 33% |
Folate 56mcg | 14% |
Sodium 585mg | 25% |
Calcium 109mg | 8% |
Iron 3mg | 14% |
Magnesium 51mg | 12% |
Potassium 682mg | 15% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.