Main DishesNovember 17, 2013
Calories
494
Sodium
461mg
19% DV
Fat
25g
38% DV
Protein
48g
97% DV
Carbs
11g
3% DV
Fiber
4g
16% DV
No cream chicken tikka masala
84
Traditional chicken tikka masala gets lightened by omitting the heavy cream but keeping all the flavor.
4
2 lb boneless skinless chicken breasts, cubed
2 tablespoons canola oil
1 small onion, minced
1 tablespoon fresh ginger, grated
3 cloves garlic, grated
1 14oz can of crushed tomatoes
4oz fat free yogurt
1/2 cup 1% milk
1 tablespoon cumin
1 tablespoon garam masala
1 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon salt
3 tablespoon fresh cilantro, chopped
2 tablespoons canola oil
1 small onion, minced
1 tablespoon fresh ginger, grated
3 cloves garlic, grated
1 14oz can of crushed tomatoes
4oz fat free yogurt
1/2 cup 1% milk
1 tablespoon cumin
1 tablespoon garam masala
1 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon salt
3 tablespoon fresh cilantro, chopped
Heat oil in a large heavy skillet over medium heat. Add the onions and cook until softened, about 5 minutes.
Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute.
Add...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
494
Sodium
461mg
19% DV
Fat
25g
38% DV
Protein
48g
97% DV
Carbs
11g
3% DV
Fiber
4g
16% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat6g34%
Polysaturated Fat5g32%
Monosaturated Fat13g81%
Cholesterol145mg48%
Sodium461mg19%
Potassium691mg19%
Protein48g97%
% DAILY VALUE*
Total Carbohydrate
Fiber4g16%
Sugar3g7%
Vitamin A452IU9%
Vitamin B61mg73%
Vitamin C8mg13%
Calcium98mg9%
Iron2mg12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.