Chicken Tikka Masala

I LOVE Indian food, but some of it can be pretty high in points. This is one of my favorites, so I had to find a way to make it fit into my diet. I always pair this with rice for a complete meal. 3sp per serving, 9sp per serving with a cup of rice.

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Servings: 6

Prep Time: 01:15

Cook Time: 00:30

Main Ingredients

for the marinade:

2/3 cup of plain nonfat yogurt

1 tsp lemon juice

1 tbsp fresh ginger, minced

1 1/2 tsp garlic, minced

1 tsp ground cumin

1/4 tsp ground black pepper

1 lb chicken breast, cubed

for the sauce:

1 small onion, chopped

1 medium jalapeno, diced

1 1/2 tsp garlic, minced

3/4 tbsp fresh ginger, minced

1 tsp dried oregano

1 tsp paprika

1 tbsp garam masala

1/2 tsp turmeric

1/2 tsp curry powder

1 tsp salt

1/4 tsp black pepper

24 .5 oz can of tomato puree

3/4 cup light coconut milk


1Combine the yogurt, lemon juice, ginger, garlic cumin and pepper together in a bowl and whisk until completely combined. Mix in the cubed chicken and toss to coat. Refrigerate chicken mixture for at least one hour or up to twenty-four.

2Once chicken has had time to marinate, heat a heavy bottom pot to medium-high and coat with cooking spray.

3Cook the marinated chicken until no more pink shows.

4Remove cooked chicken and add onion, jalapeno, garlic and ginger. Cook this mixture until onions are soft.

5Add the oregano, paprika, garam masala, turmeric, curry powder, salt and pepper to the onion mixture and cook for one minute to make the spices more fragrant.

6Add the tomato puree making sure to scrape up any of the brown bits that have accumulated on the bottom of the pot.

7Once brown bits are incorporated, add the coconut milk and combine. Return the chicken to the tomato mixture, reduce the heat and simmer for 10 minutes to let everything meld together.

Additional Notes

You can leave out the jalapeno if you do not like spice, or add more if you do.

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