We love Indian food. But I’ve always been intimidated to make it at home. Not to mention the caloric count on many dishes. You can imagine my surprise though when my sil recommended a Chicken Tikka Masala recipe on the Weight Watchers site. I had to give it a shot, and I have to say, it was pretty darn good. I can’t say whether or not it’s “authentic” but it sure takes good. I’ve made it twice now and both times we enjoyed it.
2/3 cup low-fat plain yogurt
1 Tbsp fresh lime juice
1 tsp ginger root, fresh, grated
2 medium garlic clove(s), minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch chunks
2 tsp olive oil
1 medium garlic clove(s), minced
1 small jalapeno pepper(s), minced
1 tsp ground cumin
1/2 tsp paprika
8 oz canned tomato sauce
1 cup fat-free evaporated milk
1/4 cup cilantro, fresh, chopped
2 cup cooked white rice, basmati, kept hot
To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. Cover bowl and marinate in refrigerator for 1 hour and up to 24 hours.
Preheat outdoor grill, stovetop grill pan or nonstick skillet.
Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5 to 7 minutes. (Make sure to soak wooden skewers in water for 30 minutes to prevent charring.)
To make sauce, heat oil in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.
Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice. Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving. Each serving (including the rice) is 7 points.
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Cool. I’d rather try shrimp first, too, but wasn’t sure about the flavor profile with seafood. Thanks – I’ll give both a try!
Colleen, I think I might try shrimp before I’d try chicken (b/c of the grilling ahead of time). Of course, if you stir-fry the tofu first, then this would be pretty darn good. Just use the firmest tofu you can find. Let me know how it turns out (we like tofu).
I wonder how it would be with tofu substituted for the chicken? Is ‘tikka masala’ specific to chicken? Asks the Indian-food challenged Colleen
😉
EEE! (Excuse the dolphin noises, but thank you for the recipe for dinner tomorrow!)