Chicken Tikka Masala

Dinner (main courses: pot roast, lasagna etc.)

Chicken Tikka Masala

Postby mrs.shea » Fri Mar 08, 2013 2:05 pm

Chicken Tikka Masala
Source: www.preventionrd.com

2 pounds boneless skinless chicken breast
1 cup brown rice (dry)prepared
6 dried chiles (for garnish, optional)
cilantro (for garnish)
Marinade for chicken:
16 oz. container 2% plain Greek yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
1 teaspoon black pepper
1 tablespoon grated fresh ginger
2 1 1/2 teaspoons of salt

Sauce:
1 tablespoon butter 50/50 Smart Balance Butter Blend
3 garlic cloves
1 jalapeno pepper chopped remove membrane
2 teaspoons ground cumin
2 teaspoons paprika
1 teaspoon salt
1/4 teaspoon curry powder
1/4 teaspoon sriracha sauce (MEASURE!! SPICY!!)
8 ounces tomato sauce
1 cup heavy cream (I’ve tried subbing 2% milk or half and half and it’s not the same)

Mix the marinade together. Add chicken and marinate in fridge for 1 hour.

Heat grill pan (or skewer and grill outdoors) and grill chicken until 3/4 done. Meanwhile, melt butter and saute garlic and jalapeno. Add seasonings and stir for 2 minutes until fragrant. Add in tomato sauce and heavy cream. Add chicken into sauce and cook an additional 10 minutes. Serve over 1/2 cup rice and garnish. Yield: 6 servings

Nutrition Information (per serving with 1/2 cup rice): 438 calories; 20.5 g. fat; 723 mg. sodium; 17.7 g. carbohydrate; 1.7 g. fiber; 36.2 g. protein

For a slightly quicker version - I don't marinade the chicken but I still coat it in the marinade and cook in a skillet. Trader Joe's frozen brown rice is a quick lifesaver too!
Keywords: precook
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mrs.shea
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