Chicken Tikka Masala
- Level: Easy
- Yield: 4 servings
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- Nutritional Analysis
- Per Serving
- Calories
- 408 calorie
- Total Fat
- 16 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 168 milligrams
- Sodium
- 701 milligrams
- Carbohydrates
- 19 grams
- Dietary Fiber
- 6 grams
- Protein
- 47 grams
- Total: 40 min
- Prep: 10 min
- Cook: 30 min
Ingredients
1 2-inch piece ginger, peeled and roughly chopped
4 cloves garlic
2 teaspoons garam masala
1/4 teaspoon cayenne pepper
Kosher salt
1 large head cauliflower, cut into florets
2 tablespoons tomato paste
3/4 cup low-fat plain yogurt
8 skinless, boneless chicken thighs (1 3/4 to 2 pounds), trimmed
2 tablespoons extra-virgin olive oil
1 15-ounce can no-salt-added crushed tomatoes
1/4 cup chopped fresh cilantro
Directions
- Pulse the ginger, garlic, garam masala and 1/4 teaspoon each cayenne and salt in a food processor to make a paste. Toss the cauliflower, 1 tablespoon of the spice paste, 1 tablespoon water and a pinch of salt in a microwave-safe bowl; set aside. Add the tomato paste to the remaining spice paste; pulse, then transfer 1 tablespoon to a bowl. Add 1/2 cup yogurt, a pinch of salt and the chicken; toss to coat.
- Heat the olive oil in a skillet over medium-high heat. Add the remaining tomato-spice mixture and cook, stirring, 3 minutes. Add the tomatoes, 1 1/4 cups water and 1/2 teaspoon salt; bring to a simmer and cook until thickened, 15 to 20 minutes.
- Meanwhile, preheat the broiler. Put the chicken on a foil-lined baking sheet and broil until almost cooked through, 5 to 6 minutes per side. Microwave the cauliflower, 10 to 12 minutes. Toss with the cilantro.
- Whisk the remaining 1/4 cup yogurt into the skillet. Add the chicken; simmer until cooked through, 4 minutes. Serve with the cauliflower.