Quick Chicken Tikka Masala for Two
One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We’ve simplified it to a one-skillet dish for two and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.
From EatingWell: September/October 2009
Yield: 2 servings, 1 1/2 cups each
Active Time: 35 minutes
Total Time: 35 minutes
- 2 teaspoons garam masala (see Note)
- 1/4 teaspoon salt
- 1/8 teaspoon turmeric
- 1/4 cup all-purpose flour
- 8 ounces chicken tenders
- 2 teaspoons canola oil, divided
- 3 cloves garlic, minced
- 1 small sweet onion, diced
- 2 teaspoons minced fresh ginger
- 1 15-ounce can diced tomatoes, undrained
- 2 tablespoons whipping cream
- 1/4 cup chopped fresh cilantro for garnish
- Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 1/2 teaspoons of the remaining flour.)
- Heat 1 teaspoon oil in a medium skillet over medium-high heat. Cook the chicken until browned, about 2 minutes per side. Transfer to a plate.
- Heat the remaining 1 teaspoon oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juice. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
- 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 Per serving:
300 calories; 12 g fat (4 g sat, 5 g mono); 79 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 659 mg sodium; 692 mg potassium.
Nutrition Bonus: Vitamin C (40% daily value), potassium (20% dv), iron (19% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 2 fat