Chicken Tikka Masala

Chicken Tikka Masala

One of my favorite dishes is a savory Chicken Tikka Masala. I featured this healthy version in both my Spring C1 Challenge as well as in my monthly meal planning service, Simply17.

You can serve this chicken dish over roasted veggies (carrots and cauliflower is usually how I serve this), or if you’re in a later cycle, you can serve over rice or roasted spaghetti squash like you see community member, Judy, did in the photo above.

Chicken Tikka Masala

Ingredients:

1 1/2-inch fresh ginger, peeled and grated OR 3 teaspoons ground ginger

4 cloves garlic, finely minced

1/2 large yellow onion, finely diced

4 boneless skinless chicken breasts, diced into 1-inch cubes

Garam Masala spice blend, divided (see below)

Salt

2 Tablespoons olive oil, divided

1 Tablespoon tomato paste

1 1/2 teaspoon ground paprika

1/4 teaspoon cayenne pepper, or to taste

1 28 oz can crushed tomatoes

1/2 cup plain Greek yogurt

1 Tablespoon fresh lemon juice

For Garam Masala spice blend:

1 ½ teaspoons ground cumin

1 ½ teaspoons ground coriander

1 teaspoon black pepper

3/4 teaspoon ground cardamom

3/4 teaspoon ground cinnamon

1/3 teaspoon ground nutmeg

Directions:

Mix all Garam Masala spices together and set aside.

Combine ginger, garlic and onion and set aside.

In a large bowl, add chicken, 1 ½ teaspoons of the Garam Masala spice blend and 1 teaspoon salt and thoroughly coat chicken.

Heat 1 Tablespoon olive oil in large pan on medium-high heat. Add chicken and cook on all sides until thoroughly cooked, about 6 minutes.

Transfer chicken to plate and cover with foil. Set aside.

In the same pan, add remaining 1 Tablespoon olive oil on medium-high heat. Add ginger, garlic and onion mixture to pan and cook until onions are soft.

Next, add tomato paste, remaining Garam Masala spice blend, paprika and cayenne pepper to onion mixture and cook until well combined. Add crushed tomatoes and season with salt.

Bring tomato mixture to a boil, reduce heat and simmer for a few minutes uncovered. If mixture is too thin, simmer until it reaches a desired consistency. Add water if it’s too thick.

Add chicken to tomato mixture and heat through, about 1 minute. Remove from heat and add in Greek yogurt and lemon juice. Serve over roasted vegetables. If you’re on Cycle 2 or 3, serve over brown or basmati rice or roasted spaghetti squash.

Yields 4 Servings

Approved for all cycles.

Both photos courtesy of Judy H., a member of my 17DD Blog Community

Original article and pictures take 17ddblog.com site