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Quick Chicken Tikka Masala for Two
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.

Ingredients
Directions
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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