Healthy Chicken Tikka Masala

April 09, 2013

264

The chicken is coated in a delicious creamy tomato sauce. No one will realize this is a lower calorie, healthy meal. I like to use lots of spice in my food so, if you don't, you might want to cut back the garam masala and cumin by 1 teaspoon. The dish is even more flavorful the next day.

24 oz. boneless, skinless chicken breast, cut into 1” pieces
2 tsp. olive oil
Small onion, diced
3 cloves garlic, minced
1 cup chopped cilantro
4 tsp. cumin
4 tsp. garam masala
1 Tbl. chili powder
1 tsp. salt
15 oz. tomato puree
4 oz. plain low fat greek yogurt
1 Tbl. flour
½ cup 1% milk

Heat oil in a large heavy skillet over medium heat. Add the chicken and cook 2-3 minutes; add onions and cook an additional 3 minutes. Add the crushed ginger, garlic, cumin, garam masala, chili powder, and salt; cook well until fragrant, about 2 minutes. Stir in tomatoes and simmer for 5 minutes. (You can make the dish ahead of time up to this point.) Mix flour with yogurt and add with the milk to the pan. Simmer on low heat until sauce thickens, about 10 minutes. Top with cilantro. Serve with Bamati Rice or steamed broccoli.

Nutritions

Calories
1129

Sodium
4193mg
174% DV

Fat
29g
45% DV

Protein
119g
239% DV

Carbs
83g
28% DV

Fiber
9g
39% DV