Quick Chicken Tikka Masala for Two

Rating: 4.42 stars
12 Ratings
  • 5 star values: 8
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2010

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Recipe Summary

total:
35 mins
Servings:
2
Nutrition Profile:
Heart Healthy
Low-Calorie
Diabetic Appropriate
Low Sodium
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.)

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  • 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.

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

Serving Size: 1 1/2 cups
Per Serving:
298 calories; protein 26.4g; carbohydrates 20g; dietary fiber 4.1g; sugars 6.3g; fat 12.6g; saturated fat 4.1g; cholesterol 79.3mg; vitamin a iu 1036.2IU; vitamin c 31mg; folate 50.3mcg; calcium 109.7mg; iron 2.6mg; magnesium 51.2mg; potassium 698.1mg; sodium 599.5mg; thiamin 1.4mg.
Exchanges:

1/2 starch, 1 vegetable, 3 lean meat, 2 fat
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Reviews (7)

Read More Reviews
12 Ratings
  • 5 star values: 8
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
MaxBew
Rating: 5 stars
11/23/2014
Scraped our plates clean! Stuck to recipe. Wonderful aroma flavors and quick to whip together. We only indulge in authentic Indian food one in a while... in between time I ask Hubby to grab some quick heat-up Tikka's from the supermarket on the way home from work. In a re-surged effort to eat better I decided to try this tonight and we are both very glad I did - just scraped our plates clean 10mins ago! this was so good nice thick sauce chicken just melted in the mouth and yes there are those wonderful Tikka flavors. We both needed to add a little more salt to taste but not too much. I used diced tomatoes in a rich sauce and might try fire roasted tomatoes next time. Pros: Very Tasty & Quick Cons: None Read More
EatingWell User
Rating: 4 stars
05/12/2012
Made As Written Yummy Healthy Indian I followed the directions a little heavy on the spices and cream. It needs to be salted to taste as well I've found this to be critical when serving my favorite restaurant meals at home. You can skimp on the fat but not salt. Served this with brown basmati rice that I cooked in a rice cooker with cinnamon sticks bay leaf a little Penzey's punjab mix and cardamom pods. A real winner for a weeknight dinner. Filling and satisfying and about 1/3 of the calories of tikka masala in an Indian restaurant. Pros: Aromatic Flavorful Cons: Not restaurant quality but no restaurant calories either. Needs Salt Read More
EatingWell User
Rating: 5 stars
02/08/2013
Such dynamic flavors will make again and again! This meal felt decadent and the flavor profile was impressive. I did not have garam masala on hand much to my surprise so I improvised based on a few google searches. I substituted: 1/2 tsp. curry powder 1/2 tsp freshly ground coriander seeds 1 freshly ground allspice and 1/2 tsp smoked spanish paprika and it worked beautifully. I also served it over quinoa instead of rice which worked really well since it doesn't get soggy under the masala sauce. Fantastic recipe!! Pros: Flavorful Aromatic Easy to Make Cons: Oil called for was too little Needed more salt Read More
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EatingWell User
Rating: 4 stars
01/04/2012
This was excellent and very aromatic. I used a 24 oz can of crushed tomatoes instead of what the recipe called for and this made the dish mild and made additional sauce to accompany the rice. Read More
Itchyed
Rating: 5 stars
12/17/2016
Absolutely delicious! Amazing flavors. Turned out perfect just by following the recipe. I thought about serving it over rice but decided to forgo the extra calories and glad I did. It was very satisfying just as it is. Read More
EatingWell User
Rating: 4 stars
11/23/2014
Comfort meal Made as the recipe suggested but needed more salt. Other then that the recipe/meal was terrific. I served it over a sweet potato would did make this meal again Sooo good Pros: P Read More
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kascat558@yahoo.com
Rating: 1 stars
02/11/2016
Sadly disappointing I was so excited to try this as I love tikka masala. The flavoring didn't taste like good tikka masala. My husband and son gave it a thumbs down. I was slightly more positive about it but in the end didn't really enjoy it. I even tried the leftovers the next day and it didn't help. Pros: Fast Cons: Doesn't taste like real tikka masala Read More
EatingWell User
Rating: 5 stars
10/30/2011
Excellent loved it. I love Indian dishes. Lots of aroma and you made it healthy. Read More
lanemac
Rating: 5 stars
10/29/2011
Excellent Indian Dish This was a great healthier Indian dish recipe. I loved it! My husband......who recently started watching what he eats........... was surprised by how good it was and said it was something he would eat again. Which coming from my husband (who never eats anything healthy) is a definite compliment to a healthy recipe. Read More
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