Chicken Tikka Masala (Light)

Bee's Baking - Chicken Tikka Masala (Lightened-Up Edition)Adapted from Skinnytaste

 

Ingredients

2 chicken breasts, diced
1 small onion, finely chopped
1 tablespoon (~12g) fresh ginger, grated
3 cloves (~15g) garlic, crushed
400g (1 tin) crushed tomatoes
120g natural low/no-fat yoghurt (I used Paul’s 99.8% fat-free), room temperature
125ml (½ cup) low-fat milk, room temperature
1 tablespoon cumin
1 tablespoon garam masala
1-2 teaspoons chilli powder (used 1½ and it was pretty hot)
½ teaspoon tumeric (optional, primarily for colour)
4 tablespoons fresh cilantro (or to taste)
Salt, to taste
Vegetable oil, as required

Method

1. Cook onions in a heavy skillet until soft
2. Add ginger and garlic and cook for another minute
3. Add cumin, garam masala, turmeric, chilli powder, and salt and continue cooking until fragrant
4. Add chicken pieces to the skillet, stirring frequently until the meat is sealed
5. Add crushed tomatoes and simmer for ~5 minutes
6. Meanwhile, blitz milk and yoghurt together in a processor/blender until combined. Warm over a low heat in a separate pan, continually whisking
7. Add milk and yoghurt to the other ingredients, stirring to combine. Simmer for ~10 minutes to allow mixture to thicken and chicken to completely cook
8. Remove from heat, stir through cilantro, and serve with basmati rice or naan bread

Nutritional Information

– Recipe yields 4 servings
– Each serving (sauce only) contains ~282 calories, 13g carbs, 29g protein, and 3g fat

Bee's Baking - Chicken Tikka Masala

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1 Comment

    Trackbacks

    1. Lightened Up Chicken Tikka Masala with Turmeric "Rice" {Low-Carb, Paleo} - Vitamin Sunshine

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