Chicken Tikka Masala

One of the most popular Indian dishes in the U.S. and the U.K., Chicken Tikka Masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We’ve simplified it to a one-skillet dish for two and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.

Total Time: 35 minutes


Ingredients (2 servings, 1 1/2 cups each)

• 2 teaspoons garam masala (see Note below)
• 1/8 teaspoon sea salt
• 1/8 teaspoon turmeric
• 1/4 cup all-purpose flour
• 12 ounces chicken tenders
• 2 teaspoons extra-virgin olive oil, divided
• 3 cloves garlic, minced
• 1 small sweet onion, diced
• 2 teaspoons minced fresh ginger
• 1 15-ounce can diced tomatoes, low or no-salt, with liquid
• 2 tablespoons heavy cream (It’s a small amount, so don’t worry)
• 1/4 cup chopped fresh cilantro for garnish

Preparation

1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 1/2 teaspoons of the remaining flour.)
2. Heat 1 teaspoon oil in a medium skillet over medium-high heat. Cook the chicken until browned, about 2 minutes per side. Transfer to a plate.
3. Heat the remaining 1 teaspoon oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juice. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
4. 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.

• Note: Garam Masala, or “Hot Mixture” (‘Garam’ means ‘hot’ but here it refers to the richness of the spices, instead of actual heat) is a blend of spices used in Indian cooking and usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is sometimes available in the spice section of supermarkets. If not, have some fun and make your own blend!

Nutrition

Per serving: 300 calories; 12 g fat ( 4 g sat , 5 g mono ); 79 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 659 mg sodium; 692 mg potassium.