Skinny Chicken Tikka Masala

By tonyglib

Servings: 4 • Size: 3 oz chicken + sauce • Old Points: 4 pts • Points+: 5 pts
Calories: 190.4 • Fat: 4.5 g • Carb: 12.8 g • Fiber: 2.0 g • Protein: 24.5 g • Sugar: 5.1
Sodium: 99.3 (without salt)

Ingredients

• 2 tsp canola oil or you could use butter
• 1 small onion, minced
• 1 tbsp fresh ginger, grated
• 3 cloves garlic, crushed
• 1 1/2 cups crushed tomatoes
• 4 oz fat free yogurt (I used Chobani)
• 1/2 cup 1% milk
• 1 tbsp cumin
• 1 tbsp garam masala
• 1 tsp turmeric (optional)
• 1/2 tbsp chili powder
• salt to taste
• 16 oz (2 boneless) chicken breasts, cut into bite sized pieces
• 4 tbsp fresh cilantro (or to taste)

Preparation

Step 1

Heat oil in a large heavy skillet over medium heat.
Add the onions and cook until golden.
Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute.
Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes.
Stir in tomatoes, yogurt and milk.
Simmer on low heat until sauce thickens, about 10 minutes.
Add chicken and simmer for 10 - 15 minutes or until cooked through.
Add a generous amount of chopped cilantro and serve with Bamati Rice or Naan.