Quick Chicken Tikka Masala for Two
Source: EatingWell Magazine, September/October 2010
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.
Serving Size: 1 1/2 cups
297.9 calories; protein 26.4g 53% DV; carbohydrates 20g 6% DV; exchange other carbs 1.5; dietary fiber 4.1g 17% DV; sugars 6.3g; fat 12.6g 19% DV; saturated fat 4.1g 21% DV; cholesterol 79.3mg 26% DV; vitamin a iu 1036.2IU 21% DV; vitamin c 31mg 52% DV; folate 50.3mcg 13% DV; calcium 109.7mg 11% DV; iron 2.6mg 14% DV; magnesium 51.2mg 18% DV; potassium 698.1mg 20% DV; sodium 599.5mg 24% DV; thiamin 1.4mg 136% DV.
1/2 starch, 1 vegetable, 3 lean meat, 2 fat