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.
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.
Per serving :
12 g Fat;
4 g Sat;
5 g Mono;
79 mg Cholesterol;
21 g Carbohydrates;
26 g Protein;
3 g Fiber;
659 mg Sodium;
692 mg Potassium
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.