Chicken Tikka Masala Recipe

Ingredients

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Olive oil

  Salad or cooking

  2 tsp or 9g

• Onions

  Raw

  1 small or 70g

• Ginger root

  Raw

  1 tbsp or 6g

• Garlic

  Raw

  3 clove or 9g

• Tomatoes

  Red, ripe, canned, packed in tomato juice

  1 ½ cup or 360g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  ½ cup or 122g

• Nonfat greek yogurt

  Nonfat, plain

  ¾ cup or 180g

• Cumin

  Spices, cumin seed

  1 tbsp, ground or 9g

• Garam Masala

  Badia

  3 tsp or 72g

• Turmeric

  Spices, ground

  1 tsp or 2g

• Chili powder

  Spices

  ½ tbsp or 4g

• Salt

  Table

  ½ tsp or 3g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• Fresh cilantro

  Coriander leaves, raw

  4 tbsp or 4g

• Bread, naan, plain, commercially prepared, refrigerated

  4 piece or 360g

Directions

1. Prepare rice and naan according to package directions.
2. Heat olive oil in a large heavy skillet over medium heat. Add minced onions and cook until golden, about 3 minutes.
3. Add grated ginger and stir for 1 minute, then add crushed garlic and cook for another minute. Mix in cumin, garam masala, turmeric, chili powder, and salt until fragrant, about 2 minutes.
4. Stir in crushed tomatoes and milk. Simmer on low heat until the sauce thickens, about 10 minutes.
5. Temper the yogurt by placing it in a bowl and adding 1/2 cup of the sauce to it. Stir well and then add it back to the sauce, mixing thoroughly.
6. Cut chicken into bite-sized pieces, add to skillet, and simmer for 10 to 15 minutes, or until cooked through.
7. Garnish with chopped cilantro and serve with rice and naan.