Quick Chicken Tikka Masala

By MaryEllen

One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We’ve simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates.

Ingredients

• 4 tsp garam masala (see Note)
• 1/2 tsp salt
• 1/4 tsp turmeric
• 1/2 cup all-purpose flour
• 1 lb chicken tenders
• 4 tsp canola oil, divided
• 6 cloves garlic, minced
• 1 large sweet onion, diced
• 4 tsp minced fresh ginger
• 1 28 oz. can plum tomatoes, undrained
• 1/3 cup whipping cream
• 1/2 cup chopped fresh cilantro for garnish
• Servings: 4
• Yield: 4 servings, 1 1/2 cups each
• Cooking Times
• Preparation Time: 40 minutes
• Nutrition Facts
• Serving size: 1/4 of a recipe (8.1 ounces).
• Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
• Nutrition information calculated from recipe ingredients.
• Amount Per Serving
• Calories 215.63
• Calories From Fat (38%) 82.21
• % Daily Value
• Total Fat 9.36g 14%
• Saturated Fat 2.77g 14%
• Cholesterol 23.94mg 8%
• Sodium 573.39mg 24%
• Potassium 464.88mg 13%
• Total Carbohydrates 26.24g 9%
• Fiber 2.57g 10%
• Sugar 5.28g
• Protein 8.19g 16%
• Tips
• Note: Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.

Details

Preparation time 40mins

Preparation

Step 1

1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/2 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.

3. Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.

4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.