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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.

Source: EatingWell Magazine, September/October 2010

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Recipe Summary

total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.)

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  • 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.

  • 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.

  • 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.

Tips

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

1 1/2 cups
318 calories; protein 26.6g; carbohydrates 21.4g; dietary fiber 4g; sugars 6.2g; fat 14.1g; saturated fat 5.1g; cholesterol 84.8mg; vitamin a iu 1029.1IU; vitamin c 29.4mg; folate 55.5mcg; calcium 109.3mg; iron 2.6mg; magnesium 50.8mg; potassium 681.6mg; sodium 585mg; thiamin 1.3mg.

1/2 starch, 1 vegetable, 3 lean meat, 2 fat

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