Chicken Tikka Masala

Cooking time : 40min High pretein, Calorie Smart, High Carb


A popular Indian dish featuring tender pieces of chicken marinated in yogurt and spices, then simmered in a rich tomato and cream sauce. Serve it with naan bread or rice.

Nutrition Information 1 serving230g
Calories 350-450 kcal
Protein 20-25g
Carbohydrates 15-20g
Dietary Fiber 3-5g
Sugars 4-6g
Fat 20-25g
Saturated Fat 6-8g
Cholesterol 75-90mg
Sodium 600-750mg


Ingredients

  • 300-350 grams of boneless chicken (typically chicken breast or thigh)
  • 1 cup of plain yogurt
  • 1 tablespoon of lemon juice
  • 2 tablespoons of vegetable oil
  • 1 large onion, finely chopped
  • 2 cloves of garlic, minced
  • 1-inch piece of ginger, grated
  • 2 teaspoons of ground cumin
  • 2 teaspoons of ground coriander
  • 1 teaspoon of ground turmeric
  • 1 teaspoon of paprika
  • 1 teaspoon of chili powder (adjust to taste for spiciness)
  • 1 can (14 ounces) of crushed tomatoes
  • 1/2 cup of heavy cream
  • Salt, to taste
  • Fresh cilantro leaves, chopped (for garnish)

Instruction (How to cook)

Marinate the chicken: In a bowl, combine the yogurt, lemon juice, and half of the ground spices (cumin, coriander, turmeric, paprika, and chili powder). Add the chicken pieces, ensuring they are well coated. Marinate for at least 30 minutes, or refrigerate for a few hours for better flavor.
Sear the chicken: In a large skillet or pan, heat the vegetable oil over medium-high heat. Add the marinated chicken pieces and sear them until they are cooked through and browned on the outside. Remove the chicken from the pan and set it aside.
Cook the onion, garlic, and ginger: In the same pan, add the chopped onion and cook until it becomes translucent. Add the minced garlic and grated ginger, and cook for another minute until fragrant.
Make the sauce: Add the remaining ground spices to the pan (cumin, coriander, turmeric, paprika, and chili powder) and stir for a minute to toast the spices. Pour in the crushed tomatoes and bring the mixture to a simmer. Cook for about 10-15 minutes, allowing the sauce to thicken.
Add the cream and chicken: Reduce the heat to low, stir in the heavy cream, and return the seared chicken to the pan. Simmer for an additional 10 minutes, allowing the flavors to meld together. Season with salt to taste.
Serve: Garnish with freshly chopped cilantro leaves and serve the Chicken Tikka Masala with rice or naan bread.