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Chicken Tikka Masala
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Course: main meals
PointsPlus™ Value: 9
Servings: 4
Preparation Time: 30 min
Cooking Time: 15 min
Level of Difficulty: Moderate
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This popular Indian dish features the bold flavors of yogurt, lime and ginger in a seasoned, creamy tomato sauce. |
Ingredients
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2/3 cup(s) low-fat plain yogurt
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1 Tbsp fresh lime juice
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1 tsp ginger root, fresh, grated
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2 clove(s) (medium) garlic clove(s), minced
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1 tsp Cumin seeds
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1 tsp Durkee ground cumin, or other brand
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1/4 tsp black pepper
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1 pound(s) Chicken, breast, raw, without skin & bone, cut into 2-inch chunks
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2 tsp olive oil
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1 clove(s) (medium) garlic clove(s), minced
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1 small jalape?o pepper(s), minced
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1 tsp Cumin seeds
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1/2 tsp paprika
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8 oz canned tomato sauce
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1 cup(s) fat-free evaporated milk
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1/4 cup(s) cilantro, fresh, chopped
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2 cup(s) cooked white rice, basmati, kept hot
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Instructions-
To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. Cover bowl and marinate in refrigerator for 1 hour and up to 24 hours.
Preheat outdoor grill, stovetop grill pan or nonstick skillet.
Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5 to 7 minutes. (Make sure to soak wooden skewers in water for 30 minutes to prevent charring.)
To make sauce, heat oil in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.
Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice. Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
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