Chicken Tikka Masala
Servings
4Serving size
about 2 cupsThis recipe can easily be multiplied and makes great leftovers. Serve over Brown Rice.
Serve with Brown Rice
Ingredients
| 1 Tbsp. Olive oil |
| 3 clove Garlic, raw (minced) |
| 1 Tbsp. Ground ginger (peeled and minced) |
| 2 large White onions (sliced) |
| 16 ounces Boneless, skinless chicken thighs (cut into 1/2 inch cubes) |
| 1 tsp. Ground coriander |
| 1/2 tsp., ground Ground cardamom |
| 1/4 tsp. Ground nutmeg |
| 1 tsp. Paprika |
| 1 tsp. Garam masala |
| 1 tsp. Ground turmeric |
| 1/8 tsp. Cayenne pepper |
| 1/4 tsp. Salt |
| 1 lime yields Lime juice, raw |
| 1 15-ounce can No salt added diced tomatoes |
| 2 100 grams No salt added vegetable stock |
| 1 cup Water |
| 1 tsp.. Honey |
| 1/4 cup Nonfat Greek Yogurt |
Instructions
Add the minced garlic and cook for about 2 minutes. Stir frequently.
Add the ginger and cook for about 2 minutes. Stir frequently.
Add the onion and cook for about 5 minutes. Stir frequently.
Add the chicken and cook for about 5 minutes. Stir frequently.
Add the coriander, cardamom, nutmeg, paprika, garam masala, turmeric, cayenne, salt, tomatoes, vegetable stock, lime juice, and water.
Stir and reduce the heat until the stew is simmering.
Cook, covered, for 45 minutes.
Let cool for about 5 minutes and fold in the yogurt.
Serve over brown rice.
Serve this recipe with one of these starch side dishes.
Brown Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of…
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
Chicken Tikka Masala is a recipe that has dozens of variations. At its foundation are flavors of garlic, ginger, cardamom, paprika and turmeric. The variations run to other flavors of sweetness, tartness and spicy heat. There are many claims at the origins of the recipe but most histories converge on it coming out of England in the 1970s as immigrant chefs launched Indian restaurants across the country.
This dish is another great example of how Mediterranean diet principles cut across so many cultures. Veggies, fruits, great quality oils, and fermented dairy all add points to your Med Diet Score. This recipe is quick to prepare (but for the simmering), easy, and quite delicious. Because the dish is full of great spice you don’t need much salt to have a great salty flavor. Serve over brown rice or lentils.