QUICK CHICKEN TIKKA MASALA

We've simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.

 

MAKES 4 SERVING/ TOTAL TIME 40 MINUTES

INGREDIENTS

4 teaspoons garam masala

½ teaspoon salt

¼ teaspoon turmeric

½ cup all-purpose flour

1 pound chicken tenders

4 teaspoons canola oil, divided

6 cloves garlic, minced

1 large sweet onion, diced

4 teaspoons minced fresh ginger

1 28-ounce can plum tomatoes, undrained

⅓ cup whipping cream

1/2 cup chopped fresh cilantro for garnish

 

METHOD

STEP 1

Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/2 teaspoon of the spice mixture and dredge in the flour.  Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.

STEP 2

Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.

 

 

Nutrition Value

318 Kcal,

14.1g fat,

5.1g saturated fat,

4g fiber,

27g protein,

21.4g carbs