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Simplified Chicken Tikka MasalaMakes: 4 servingsYield: 1 to 2 pieces chicken, 1/4 cup sauce, and 1/2 cup rice eachPrep 30 minsMarinate 2 hrs to 4 hrsBake 400° 10 mins

ingredients

pound skinless, boneless chicken breasthalves

cup plain fat-free yogurt

tablespoon grated fresh ginger or 1teaspoon ground ginger

cloves garlic, minced, or 1/2 teaspoon garlic powder

teaspoon ground coriander

teaspoon paprika

teaspoon ground cardamom

teaspoon ground cumin

Nonstick cooking spray

8 ounce can no-salt-added tomato sauce

cup half-and-half or light cream

tablespoons red curry paste

teaspoon garam masala

teaspoon salt

tablespoons snipped fresh cilantro (optional)

cups hot cooked brown basmati rice or one 8.8-ouncepouch cooked brown rice, heated according to package directions

directions

Cut chicken breast halves into 3-inch pieces; pierce each piece inseveral places with a sharp knife. Cut any thicker chicken pieces inhalf horizontally. Place chicken in a resealable plastic bag set in ashallow dish. For marinade, in a small bowl combine yogurt, ginger,garlic, coriander, paprika, cardamom, and cumin. Pour marinade overchicken. Seal bag; turn to coat chicken. Marinate in the refrigeratorfor 2 to 4 hours, turning bag occasionally.

Preheat oven to 400 degrees F. Drain chicken, discarding marinade.Coat a grill pan with cooking spray; heat pan over medium heat. Addchicken pieces; cook for 8 to 10 minutes or until light brown, turningonce.

Transfer chicken to a 2-quart shallow baking dish or au gratin dish. Ina medium bowl combine tomato sauce, half-and-half, curry paste,garam masala, and salt. Pour over chicken, stirring to coat.

Bake, uncovered, about 10 minutes or until chicken is no longer pink(170 degrees F), stirring once. If desired, sprinkle chicken withcilantro. Serve chicken and sauce over rice.

nutrition facts (Easy Chicken Tikka Masala)

Servings Per Recipe 4, cal. (kcal) 312, Fat, total (g) 6, chol. (mg) 79, sat.fat (g) 2, carb. (g) 34, Monosaturated fat (g) 1, Polyunsaturated fat (g)1, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 6, pro. (g) 30, vit. A (IU)486, vit. C (mg) 6, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 12,Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 12, Cobalamin (Vit. B12) (µg) 0,sodium (mg) 507, Potassium (mg) 702, calcium (mg) 81, iron (mg) 2,

17/11/2013 Recipe Center: Recipe Print

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Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000calorie diet

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