Chicken Tikka Masala

3 May

So, on my mission to recreate delicious recipes into skinnier versions, occasionally I will run across another blogger who has already accomplished this mission on a certain dish. Oftentimes, it’s Gina over at Skinnytaste. Her goals with recipes are often similar to mine (low cal, easy, quick, kid-friendly) and I find we often have similar taste as well, so now and then I cut out the middle man and borrow an idea from a friend. This recipe below is pretty closely based on the Skinny Chicken Tikka Masala recipe at skinnytaste, and it’s pretty darn yummy. I will caution that it’s a little spicy for my kiddos, but I rather enjoyed it. Next time, I’m going to throw in some chickpeas and call it a stew! Enjoy

Ingredients:
– 1 lb boneless, skinless chicken breast, diced into bite size cubes
– 2 tsp canola oil
– 1 small onion, minced
– 1 tbsp minced ginger
– 3 tbsp minced garlic
– 1 1/2 cups crushed tomatoes
– 1/2 cup nonfat greek yogurt, plain
– 1/2 cup 1% milk
– 1 tbsp cumin
– 1 tbsp garam masala*
– 1 tsp turmeric (optional)
– 1 tsp chili powder
– 1/4 tsp salt
– 4 tbsp fresh cilantro (optional)

Directions:

1. Heat oil in a skillet on medium. Add onions and saute until golden.

2. Mix in ginger and garlic and continue to cook about 1 min. Add all spices from cumin-salt and stir.

3. Stir in crushed tomatoes, and let mixture cook for about 2 min, stirring regularly.

4. In a separate container, mix milk and yogurt until smooth. Stir in slowly, incorporating well into tomato mixture. Cook Sauce about 10 min on medium, stirring regularly, until it begins to thicken.

5. Add Chicken to mixture, stirring in well, and continue cooking another 10 min or so until chicken is cooked, and sauce has reached appropriate consistency.

Editors Note: I served this dish over Jasmine Rice. Basmati would probably be ideal, but Jasmine is what i keep on hand. It was yummy, and 1/2 cup of rice added 120 Calories to the meal.

* Garam Masala: This is an Indian spice mix. So, I live in Kentucky… ethnic spices are sometimes hard to come by. I ordered mine on ebay.

Makes 4 Servings (1 cup each)= 210 Calories per serving

Approximately 6 ww points plus per serving

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