Chicken Tikka Masala
Calories 261 (13% from fat)
Fat 3.7 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 82 mg.
Sodium 131 mg.
Carb. 20 gram
Fiber 3.3 gram
Sugar 9 gram
Sugar Alcohol 0 gram
Protein 35 gram
1 Tbsp. olive oil
5 cups onion, chopped finely
2 tsp. cardamom, ground
2.5 lbs. boneless, skinless chicken breast, diced small
4 tsp. fresh ginger, minced
4 tsp. garlic, minced
2 tsp. cumin powder
2 tsp. coriander powder
2 tsp. turmeric powder
2 Tbsp. chili
2 tsp. garam masala
3 cans (14.5 oz. each) no salt added diced tomatoes
4 Tbsp. no salt added tomato puree
2 packets (4 grams each) herb ox sodium free chicken bouillon
cilantro or coriander, shredded to use as garnish
This is a traditional Indian dish that's packed with flavor. The spices are a nice bite without being hot or overpowering. Serve with a side of whole wheat bread to soak everything up.
1. Heat a large non-stick pan or pot over medium-high heat. Once it's hot, add the olive oil and onions. Stir in the cardamom. Cook until onions start to turn translucent, approximately 5-7 minutes, stirring occasionally.
2. Add the chopped chicken to the pan and continue stirring, approximately 5-6 minutes, until chicken starts to brown.
3. Mix in the remaining 10 ingredients, ginger through bouillon. Keep stirring until it begins to bubble. Then reduce heat to low, stirring occasionally for another 10-12 minutes until chicken is cooked and tender.
4. Serve and top with optional garnish if desired.
Yield: 8 Servings of 1.5 cups each
You can freeze individual portions for easy re-heating later.
Microwave for approximately 3-4 minutes. Keep the container open a little to allow steam to escape.