Macro Friendly Chicken Tikka Masala
Delicious macro friendly chicken tikka masala where you can enjoy cultured cuisine guilt free
Ingredients
For the chicken marinade
- 28 oz chicken breast
- 1 cup plain non-fat Greek yogurt
- 1 1/2 tbsp minced garlic
- 1 tbsp ginger
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp ground cumin
- 1/2 tsp ground red chili powder
- 1 tsp salt
For the sauce
- 1 tbsp olive oil
- 2 tbsp grass fed butter
- 2 small onions (or 1 large onion)
- 1 1/2 tbsp garlic finely grated (can also use minced to save on prep time)
- 1 tsp ginger finely grated (can also use ready-to-use minced ginger)
- 1 1/2 tsp garam masala
- 1 1/2 tsp ground cumin
- 1 tsp turmeric powder
- 1 tsp ground coriander
- 14 oz tomato puree
- 1 tsp ground red chili powder (adjust to your taste preference)
- 1 tsp salt
- 3/4 cup heavy cream (can use 1 & 1/4 cup of evaporated milk for lower calories)
- 1 tsp brown sugar
- 1/4 cup water if needed
- 4 tbsp fresh cilantro or coriander to garnish
Instructions
- In a bowl, combine chicken with all of the ingredients for the chicken marinade; let marinate for 10 minutes to an hour (or overnight if time allows).
- Heat oil in a large skillet or pot over medium-high heat. When sizzling, add chicken pieces in two or three batches, making sure not to crowd the pan. Fry until browned for only 3 minutes on each side. Set aside and keep warm. (You will finish cooking the chicken in the sauce.)
- Melt the butter in the same pan. Fry the onions until soft (about 3 minutes) while scraping up any browned bits stuck on the bottom of the pan.
- Add garlic and ginger and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric and coriander. Fry for about 20 seconds until fragrant, while stirring occasionally.
- Pour in the tomato puree, chili powders and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and becomes a deep brown red color.
- Stir the heavy cream and sugar through the sauce. Add the chicken and its juices back into the pan and cook for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling. Pour in the water to thin out the sauce, if needed.
- Garnish with cilantro (coriander) and serve with basmati rice and/or Naan bread!
Nutrition Facts:
- Calories: 349.3 kcal | Protein: 39g | Carbohydrates: 14g | Fat: 15g
