Quick Chicken Tikka Masala

23 Reviews
From: EatingWell Magazine September/October 2010

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 and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.

Ingredients 4 servings

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  • 4 teaspoons garam masala (see Note)
  • 1/2 teaspoon salt
  • 1/4 teaspoon turmeric
  • 1/2 cup all-purpose flour
  • 1 pound chicken tenders
  • 4 teaspoons canola oil, divided
  • 6 cloves garlic, minced
  • 1 large sweet onion, diced
  • 4 teaspoons minced fresh ginger
  • 1 28-ounce can plum tomatoes, undrained
  • 1/3 cup whipping cream
  • 1/2 cup chopped fresh cilantro for garnish

Preparation

  • Active

  • Ready In

  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.
  • 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 information

  • Serving size: 1 1/2 cups
  • Per serving: 318 calories; 14 g fat(5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
  • Nutrition Bonus: Vitamin C (38% daily value), Iron & Potassium (19% dv).
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 2 fat

Reviews 23

October 25, 2014
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By: EatingWell User
Terrific and Easy and Pleases Guests I've made this dish three times already and preparing to make it again tonight. I made it the actual way, and then doubled and tripled it and each time had to add much more gran masala than the recipe called for. Also added some more cumin, which gave it a fuller flavor. Served with chutney, it was wonderful. Pros: Easy Meal for a dinner party, Great Leftovers, Delicious Cons: Recipe is light on the seasonings
June 01, 2014
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By: EatingWell User
Eating well?! To be fair, I haven't tried this recipe yet, but I am disappointed that they are usually canola oil. I was googling recipes using turmeric for its health benefits. I will be adapting this recipe when I use it :( Cons: Canola oil
February 24, 2014
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By: Shirley Carter
Quick and easy! This is the first time I have prepared this dish. It was great to try it with an easy recipe. Very tasty! Pros: Easy ingredients.
April 02, 2013
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By: EatingWell User
A new family favorite I made this tonight exactly as the recipe stated, and served it with basmati rice and a salad. It was a delicious, inexpensive and easy weeknight meal. I thought the seasonings were perfect but next time would add a little red pepper as one reviewer indicated. I loved the big tomato chunks from using the whole tomatoes. They give it another layer of texture and flavor, and the tomatoes don't get lost in the sauce. I would use a lower-fat dairy rather than whipping cream next time next time just to bring the calories down. My husband liked this so much he said he wants this dish once a week. Pros: Wow. Easy, fast and flavorful
April 01, 2013
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By: EatingWell User
Quick, simple, DELICIOUS! I loved this recipe! I changed it just a bit ( used cumin instead of tumeric, and used a can of diced tomao and a can of sauce) because its what i ad in the pantry. I will e adding this recipe to my cookbook! Pros: Fast, easy, and tasted great
January 24, 2013
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By: EatingWell User
very fragrant while cooking, but less flavor than expected I made according to the recipe, and it was good. I especially liked what the cilantro garnish added. There were many flavors in the dish, but they were all fairly subtle. I guess I was expecting bolder flavors based on the fragrance of the dish as it cooked. I think the reviewer before me had a good idea adding curry powder and dried chilis, and I may try that if I make this again.
September 09, 2012
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By: malloryharrigan
I made this dish today for the first time and followed the directions exactly. It was good, but i didn't think it would have been something I'd make again. I decided to simmer a little longer and added 1 tsp curry powder and 4 dried chilies (chopped, with seeds) and I couldn't keep away from it! I can't have Indian food without a bit of heat, and this definitely made the recipe much better, imo. I would also use diced tomatoes instead of whole next time. I will definitely make this one again as long as I've got some dried chilies to add to the mix.
February 21, 2012
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By: EatingWell User
Nice quick meal. I used crushed tomatoes instead of whole tomatoes and coconut milk instead of cream because I prefer the flavor.
February 10, 2012
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By: EatingWell User
I made this for the 1st time, it isn't REAL chicken tikka masala like the kind I get at my Indian restaurant but it is good and healthy. I made basmati rice which was really good, the sauce is good with rice and I also used petite diced canned tomatoes, makes it easier but it really tastes like tomatoes which I don't really like. My fiance thought it was spicy, I thought it had a little kick but not a lot, I probably won't make it again.