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Simplified Chicken Tikka Masala

Makes: 4 servings Yield: 1 to 2 pieces chicken, 1/4 cup sauce, and 1/2 cup rice each
Prep 30 mins Marinate 2 hrs to 4 hrs Bake 400° 10 mins
Easy Chicken Tikka Masala
Ingredients
  • 1  pound  skinless, boneless chicken breast halves
  • 1/2  cup  plain fat-free yogurt
  • 1  tablespoon  grated fresh ginger or 1 teaspoon ground ginger
  • 3  cloves  garlic, minced, or 1/2 teaspoon garlic powder
  • 1/2  teaspoon  ground coriander
  • 1/2  teaspoon  paprika
  • 1/4  teaspoon  ground cardamom
  • 1/4  teaspoon  ground cumin
  •  Nonstick cooking spray
  • 1 8  ounce can  no-salt-added tomato sauce
  • 1/4  cup  half-and-half or light cream
  • 1 - 2  tablespoons  red curry paste
  • 1/2  teaspoon  garam masala
  • 1/8  teaspoon  salt
  • 2  tablespoons  snipped fresh cilantro (optional)
  • 2  cups  hot cooked brown basmati rice or one 8.8-ounce pouch cooked brown rice, heated according to package directions
Directions

1. Cut chicken breast halves into 3-inch pieces; pierce each piece in several places with a sharp knife. Cut any thicker chicken pieces in half horizontally. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine yogurt, ginger, garlic, coriander, paprika, cardamom, and cumin. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.

2. Preheat oven to 400 degrees F. Drain chicken, discarding marinade. Coat a grill pan with cooking spray; heat pan over medium heat. Add chicken pieces; cook for 8 to 10 minutes or until light brown, turning once.

3. Transfer chicken to a 2-quart shallow baking dish or au gratin dish. In a medium bowl combine tomato sauce, half-and-half, curry paste, garam masala, and salt. Pour over chicken, stirring to coat.

4. Bake, uncovered, about 10 minutes or until chicken is no longer pink (170 degrees F), stirring once. If desired, sprinkle chicken with cilantro. Serve chicken and sauce over rice.

Nutrition Facts (Easy Chicken Tikka Masala)
  • Servings Per Recipe 4,
  • cal. (kcal) 312,
  • Fat, total (g) 6,
  • chol. (mg) 79,
  • sat. fat (g) 2,
  • carb. (g) 34,
  • Monosaturated fat (g) 1,
  • Polyunsaturated fat (g) 1,
  • Trans fatty acid (g) 0,
  • fiber (g) 4,
  • sugar (g) 6,
  • pro. (g) 30,
  • vit. A (IU) 486,
  • vit. C (mg) 6,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 12,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 12,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 507,
  • Potassium (mg) 702,
  • calcium (mg) 81,
  • iron (mg) 2,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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