Quick Chicken Tikka Masala

EatingWell


14
3
What's This?
Serving size 4
Prep Time
Total Time

Ingredients

4 tsp garam masala (see note)½ tsp salt¼ tsp turmeric powder½ cup all-purpose flour1 lb chicken tender4 tsp canola oil, divided6 cloves garlic, minced1 large sweet onion, diced4 tsp minced fresh ginger1 can 28-ounce plum tomatoes, undrained⅓ cup whipping cream½ 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.

Note: 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.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 320
  • Calories from fat 126
  • Total Fat 14gm 22%
  • Sodium 641mg 27%
  • Total Carbohydrates 22gm 7%
  • Fiber 3gm 12%
  • Protein 27gm
  • Cholesterol 85mg 28%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, Kid-Friendly, Low Cholesterol, Chicken, Vegetable, Tomato, Indian, Easy, Spring, Summer, Fall, Winter, Entertaining

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