Rating: 4 stars
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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 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.

Source: EatingWell Magazine, September/October 2010

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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 1/4 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

1 1/2 cups
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.

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

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