Recipe courtesy of Food Network Kitchen
Recipe courtesy of Food Network Kitchen
Watch how to make this recipe.
Chicken Tikka Masala
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- Level: Easy
- Total: 55 min
- Prep: 15 min
- Cook: 40 min
- Yield: 6 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 470 calorie
- Total Fat
- 15 grams
- Saturated Fat
- 6 grams
- Cholesterol
- 85 milligrams
- Sodium
- 850 milligrams
- Carbohydrates
- 62 grams
- Dietary Fiber
- 8 grams
- Protein
- 24 grams
- Sugar
- 9 grams
Strong Indian flavors are great for healthy cooking because a little goes a long way. To make our healthy Tikka Masala, we've taken several basic Indian ingredients and made an equally tasty version of the hearty classic.
- Level: Easy
- Total: 55 min
- Prep: 15 min
- Cook: 40 min
- Yield: 6 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 470 calorie
- Total Fat
- 15 grams
- Saturated Fat
- 6 grams
- Cholesterol
- 85 milligrams
- Sodium
- 850 milligrams
- Carbohydrates
- 62 grams
- Dietary Fiber
- 8 grams
- Protein
- 24 grams
- Sugar
- 9 grams
Ingredients
Directions
- Mix 2 tablespoons of the sour cream, 1/2 teaspoon of the curry powder, 1/2 teaspoon of the paprika and 1/4 teaspoon salt in a medium bowl. Add the chicken thighs and toss to evenly coat. Cover the bowl and marinate for 30 minutes at room temperature.
- Meanwhile, pulse the garlic, ginger, onions and 2 tablespoons water in a food processor until smooth. Heat the vegetable oil in a 6-quart Dutch oven or large pot over medium-high heat. Add the onion mixture, the remaining 2 1/2 teaspoons curry powder, the garam masala and the remaining 1 teaspoon paprika. Cook, stirring occasionally, until the mixture starts to stick and brown on the bottom of the pan, about 4 minutes. Add the tomato puree, 1 cup water, the cauliflower and 2 teaspoons salt. Cover partially with a lid and simmer gently until the cauliflower is tender, 25 to 30 minutes.
- Meanwhile, preheat the broiler with a rack positioned about 4 inches from the heat source. Line a baking sheet with foil. Arrange the chicken thighs in one layer. Broil 8 to 10 minutes, flipping halfway through. The chicken should be browned and just cooked through (if it chars too much, lower the rack). Cut into large chunks.
- Once the cauliflower is cooked, remove from the heat and stir in the chicken, the remaining 6 tablespoons of sour cream, the butter and cilantro. Divide the rice, tikka masala and lemon wedges evenly among six bowls. Garnish with cilantro.
