Tuesday, April 27, 2010

Cooking: Chicken Tikka Masala

Tonight I tried making a healthier version of chicken tikka masala which involves chicken breast, low fat plain yogurt & fat free evaporated milk. Yes, just using those ingrediants instead of full fat ones can make it better for you. Less indulgent for sure, but the flavors are all still there. I'll just skip to the recipe cuz I'm hungry and currently eating as I type this.

Healthier Chicken Tikka Masala

Warning: You'll need an hour to overnight to marinate the chicken. Lesson learned for me :)

1 pkg of boneless skinless chicken breast cut to bite sized pieces
1 onion sliced
5 garlic cloves minced
4 inch knob of ginger skinned and grated
1 jalapeno finely diced
2 limes juiced (need 1-2 tbsp juice)
handful cilantro rough chopped
2/3 cup low fat plain yogurt
1 cup fat free evaporated milk
4 tbsp tomato paste
2 tbsp cumin/coriander blend (found at the Indian market)
1 tbsp paprika

1) Combine paprika & cumin/coriander blend together.
2) Dump chicken in a freezer bag along with half of the garlic, ginger, cumin/coriander/paprika blend, all of the lime juice, yogurt, salt & pepper. Tightly seal the bag and mix everything together. Set aside to marinate.
3) After time is up, heat a heavy bottomed pan with some veg oil on medium heat.
4) Add sliced onion and saute until translucent and softened.
5) Add jalapeno and other half of ginger, garlic, cumin/coriander/paprika blend. Saute until fragrant.
6) Add marinated chicken and mix.
7) Let the chicken cook for about 5-7 minutes until you don't see any pink. Then add tomato paste and mix until well incorporated.
8) Deglaze with evaporated milk.
9) Simmer for 20 minutes or until it has become thickened to your liking. Reseason and serve.

I served mine with store bought palak paneer, garlic naan & rice.

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