Chicken Tikka Masala

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.]

Total Time:
55 min
Prep:
15 min
Cook:
40 min

Yield:
6 servings
Level:
Easy

NUTRITION INFO
Ingredients
  • 's1/2 cup sour cream
  • 1 tablespoon mild or hot curry powder
  • 1 1/2 teaspoons paprika
  • Kosher salt
  • 1 pound boneless skinless chicken thighs, excess fat trimmed
  • 3 cloves garlic, roughly chopped
  • One 1/2-inch piece ginger, roughly chopped
  • 1 small onion, roughly chopped
  • 1 tablespoon vegetable oil
  • 2 teaspoons garam masala
  • One 28-ounce can no-salt-added tomato puree
  • 2 cups cauliflower florets
  • 2 tablespoons unsalted butter
  • 3 tablespoons chopped fresh cilantro, plus more for garnish
  • 6 cups cooked brown rice, for serving
  • Lemon wedges, for serving
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.

  • Photograph by Christopher Testani


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    This recipe is featured in:

    Healthy International Recipes