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Quick Chicken Tikka Masala for Two
Rating: 4.42 stars
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.
total:
35 mins
Servings:
2
Quick Chicken Tikka Masala for Two

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
© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 03/01/2021
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© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 03/01/2021