Easy Chicken Tikka Masala

3.3
(7)
Easy Chicken Tikka Masala
Photo: Kritsada Panichgul
Prep Time:
30 mins
Marinate Time:
2 hrs
Bake Time:
10 mins
Total Time:
2 hrs 40 mins
Servings:
4
Yield:
1 to 2 pieces chicken, 1/4 cup sauce, and 1/2 cup rice each

Ingredients

  • 1 pound skinless, boneless chicken breast halves

  • ½ 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

  • ½ teaspoon ground coriander

  • ½ teaspoon paprika

  • ¼ teaspoon ground cardamom

  • ¼ teaspoon ground cumin

  • Nonstick cooking spray

  • 1 8 ounce can no-salt-added tomato sauce

  • ¼ cup half-and-half or light cream

  • 1 - 2 tablespoon red curry paste

  • ½ teaspoon garam masala

  • teaspoon salt

  • 2 tablespoon snipped fresh cilantro (optional)

  • 2 cup 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°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°F), stirring once. If desired, sprinkle chicken with cilantro. Serve chicken and sauce over rice.

Nutrition Facts (per serving)

312 Calories
6g Fat
34g Carbs
30g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 312
% Daily Value *
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 79mg 26%
Sodium 507mg 22%
Total Carbohydrate 34g 12%
Total Sugars 6g
Protein 30g
Vitamin C 6.5mg 33%
Calcium 80.8mg 6%
Iron 1.6mg 9%
Potassium 702mg 15%
Folate, total 12.1mcg
Vitamin B-12 0.4mcg
Vitamin B-6 1mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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