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Chicken Tikka Masala (Main)

 
Chicken Tikka Masala (Main)
35

Traditional Indian dish of roasted chunks of chicken in a spicy sauce. The chicken is a very good source of lean protein, while the sauce provides important nutrients such as vitamins A and C as well as calcium.

Yield

4

servings

Prep

1

hrs

Cook

30

min

Ready

3

hrs

Low Cholesterol, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

Ingredients

For chicken tikka:
4 each chicken thighs, boneless, skinless
boneless, skinless free-range (and preferably organic, cut into cubes)
*
1 teaspoon cayenne pepper
or Kashmiri red pepper powder
1 ½ teaspoons garlic and giner paste
grated and combined into a paste
*
1 ½ teaspoons coriander
powder
1 teaspoon garam masala
*
½ cup yogurt
natural organic
1 ½ teaspoons lemon juice
fresh
1 x sea salt
to taste
*
For the tomato sauce:
420 millilitres tomato purée (passata)
(pureed tomatoes)?
*
1 tablespoon garlic
fresh, ground into paste
1 tablespoon ginger
fresh, ground into paste
1 tablespoon coriander
powder
1 ½ teaspoons black pepper
1 teaspoon garam masala
*
1 teaspoon fennel seeds
ground into powder?
½ cup greek yogurt
thick, natural
1 ½ tablespoons olive oil
or coconut oil
1 tablespoon coriander
fresh, chopped
1 x sea salt
to taste
*

Directions

Bamboo skewers, soaked in water for at an hour.

For Chicken Tikka:Mix all the dry ingredients together with the yoghurt and lemon juice to make a marinade. Add chicken pieces into the marinade.Mix well and cover the bowl. Place in the fridge for at least an hour, but preferably overnight.

When ready to use, thread the chicken pieces onto bamboo skewers. Grill the skewered chicken until done.

For the Masala:Heat a heavy-bottom frying pan over medium heat. When ready, pour in the oil and add the ginger and garlic paste. Turn on the heat and let the paste slowly cook as the oil heats up.

When the oil is hot, add onion, coriander, fennel, peppe and garam masala and mix well. Add passata and mix to combine with the spices. Let it simmer for about 15 minutes until the sauce reduces. Then, add cooked chicken pieces and Greek yoghurt. Let the chicken simmer in the sauce for another 5 to 7 minutes.

Turn off the heat, cover with a lid and let it sit for at least 10 minutes to allow all the flavours to develop. Garnish with chopped coriander and serve with steamed brown rice or whole-wheat naan bread.

Note: Adapted from indiansimmer. com

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 74g (2.6 oz)
Amount per Serving
Calories 9272% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 30mg 1%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 5%
Sugars g
Protein 5g
Vitamin A 3% Vitamin C 4%
Calcium 10% Iron 4%
* based on a 2,000 calorie diet How is this calculated?

 

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