Quick Chicken Tikka Masala

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One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We've simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.

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Cook Time:
40 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings, 1 1/2 cups each
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Ingredients

  • 4 teaspoons garam masala (see Note)

  • ½ teaspoon salt

  • ¼ teaspoon turmeric

  • ½ cup all-purpose flour

  • 1 pound chicken tenders

  • 4 teaspoons canola oil, divided

  • 6 cloves garlic, minced

  • 1 large sweet onion, diced

  • 4 teaspoons minced fresh ginger

  • 1 28-ounce can plum tomatoes, undrained

  • cup whipping cream

  • 1/2 cup chopped fresh cilantro for garnish

Directions

  1. 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.)

  2. 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.

  3. 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.

  4. 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.

Originally appeared: EatingWell Magazine, September/October 2010

Nutrition Facts (per serving)

318 Calories
14g Fat
21g Carbs
27g Protein
Nutrition Facts
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.

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