Chicken Tikka Masala (367 Calories)
Maniah
Posts: 2
I am in love with Indian food. Especially curries. I finally took the time to adjust my chicken tikka masala recipe not too long ago, to make it a healthier option to eat. So for anyone who loves chicken tikka masala also, I thought I would share. My numbers are all based on having a half cup serving of white rice with it, because I am trying to use up all my white rice before I switch to brown.
Chicken Tikka Masala
Nutrition Information calculated using My Fitness Pal app
Chicken Tikka Masala
Serving size: 1 cup Chicken Tikka Masala and 1/2 cup white rice
Calories Per Serving: 367
Fat (g) 7.6
Saturated (g) 1
Polyunsaturated (g) 3.3
Monounsaturated (g) 1.5
Trans (g) 0
Cholesterol (mg) 43.5
Sodium (mg) 711
Potassium (mg) 120
Carbs (g) 50.3
Fiber (g) 1.8
Sugars (g) 7.1
Protein (g) 23.3
Vitamin A (%) 50.6
Vitamin C (%) 284.1
Calcium (%) 4.1
Iron (%) 8.4
Prep Time: 20 Min
Cook Time: 55 Min
Ready In: 3 Hours 15 Min
Recipe makes 6 servings
1/4 cup plain nonfat greek yogurt
2 teaspoons garam masala
2 teaspoons paprika
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon ground coriander
1 pound skinless, boneless chicken breast - cut into chunks or 1-inch strips
2 tablespoons grape seed oil
1 teaspoon cumin seeds
1 large white onion, chopped
3 tablespoons garlic paste (or 3 cloves minced)
5 tablespoons ginger paste (original recipe only calls for one, but I love more)
2 large Aneheim peppers, minced
2 Roma tomatoes, diced
1/2 cup organic tomato paste
1/4 cup water
1 teaspoon garam masala
1/2 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/4 cup fat free cream cheese
1 1/2 cups white rice
Directions
1. Combine yogurt, 2 teaspoons garam masala, paprika, black pepper, 1/2 teaspoon salt, and 1/2 teaspoon coriander in a large bowl. Add chicken strips and toss to coat. Cover and marinate in the refrigerator for 2 hours, or overnight.
2. Preheat oven to 450 degrees F (230 degrees C). Grease a baking sheet.
3. Place chicken strips on the prepared baking sheet, leaving space between each piece, and bake in the preheated oven until browned and no longer pink inside, about 10 minutes. Remove and set aside.
4. Prepare the rice according to the instructions on the package, and set aside.
5. While rice and chicken are cooking, heat vegetable oil in a large nonstick skillet over medium heat. Cook and stir cumin seeds until lightly toasted and aromatic, about 3 minutes.
6. Puree onion in a food processor. Add onion; cook and stir 4 to 5 minutes.
7. Puree or mince the chiles. Stir in garlic, ginger, and pureed or minced green chiles and continue to cook 15 to 20 minutes. If mixture becomes too thick and starts to stick to the pan, add 1/4 cup water.
8. Puree tomatoes. Cook and stir tomatoes, tomato paste, and water into onion mixture until tomatoes begin to break down and incorporate into the onion mixture, about 10 minutes. If mixture becomes too thick and starts to stick to the pan, add a little water.
9. Cook and stir 1 teaspoon garam masala, 1/2 teaspoon coriander, and turmeric into the tomato mixture. Mix in the cooked chicken, cut the cream cheese into small cubes, and add to sauce. Stir to coat. Cover and let simmer for 10 minutes, stirring occasionally to mix the cheese into the sauce.
I used ginger paste for convenience. I hate trying to grate ginger with a passion. I used garlic paste only because I bought it on accident thinking it was the ginger paste. Real fresh garlic and ginger will have less calories than the paste. Also, brown rice is always a healthier option than white rice, but i had just restocked on white rice before my diet change, so I used it. The original recipe says 4 servings.. But I measured my masala out per serving, and got just over 6 servings. Servings will depend mostly on how large your onion and peppers are.
Serve with 1 serving of Stone Fire Whole Grain Naan bread for an additional 180 calories.
I measure out single servings of my leftovers into small Tupperware dishes, and either refrigerate them or freeze them for later! As to the rice.. I just separate it into 6 equal portions.. I only cooked one cup when I made this (i need to make more) and so I just divided the pan into quarters, rather than measuring it, so I can’t give an accurate measurement for dishing up the rice.
Any questions, just let me know!
Chicken Tikka Masala
Nutrition Information calculated using My Fitness Pal app
Chicken Tikka Masala
Serving size: 1 cup Chicken Tikka Masala and 1/2 cup white rice
Calories Per Serving: 367
Fat (g) 7.6
Saturated (g) 1
Polyunsaturated (g) 3.3
Monounsaturated (g) 1.5
Trans (g) 0
Cholesterol (mg) 43.5
Sodium (mg) 711
Potassium (mg) 120
Carbs (g) 50.3
Fiber (g) 1.8
Sugars (g) 7.1
Protein (g) 23.3
Vitamin A (%) 50.6
Vitamin C (%) 284.1
Calcium (%) 4.1
Iron (%) 8.4
Prep Time: 20 Min
Cook Time: 55 Min
Ready In: 3 Hours 15 Min
Recipe makes 6 servings
1/4 cup plain nonfat greek yogurt
2 teaspoons garam masala
2 teaspoons paprika
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon ground coriander
1 pound skinless, boneless chicken breast - cut into chunks or 1-inch strips
2 tablespoons grape seed oil
1 teaspoon cumin seeds
1 large white onion, chopped
3 tablespoons garlic paste (or 3 cloves minced)
5 tablespoons ginger paste (original recipe only calls for one, but I love more)
2 large Aneheim peppers, minced
2 Roma tomatoes, diced
1/2 cup organic tomato paste
1/4 cup water
1 teaspoon garam masala
1/2 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/4 cup fat free cream cheese
1 1/2 cups white rice
Directions
1. Combine yogurt, 2 teaspoons garam masala, paprika, black pepper, 1/2 teaspoon salt, and 1/2 teaspoon coriander in a large bowl. Add chicken strips and toss to coat. Cover and marinate in the refrigerator for 2 hours, or overnight.
2. Preheat oven to 450 degrees F (230 degrees C). Grease a baking sheet.
3. Place chicken strips on the prepared baking sheet, leaving space between each piece, and bake in the preheated oven until browned and no longer pink inside, about 10 minutes. Remove and set aside.
4. Prepare the rice according to the instructions on the package, and set aside.
5. While rice and chicken are cooking, heat vegetable oil in a large nonstick skillet over medium heat. Cook and stir cumin seeds until lightly toasted and aromatic, about 3 minutes.
6. Puree onion in a food processor. Add onion; cook and stir 4 to 5 minutes.
7. Puree or mince the chiles. Stir in garlic, ginger, and pureed or minced green chiles and continue to cook 15 to 20 minutes. If mixture becomes too thick and starts to stick to the pan, add 1/4 cup water.
8. Puree tomatoes. Cook and stir tomatoes, tomato paste, and water into onion mixture until tomatoes begin to break down and incorporate into the onion mixture, about 10 minutes. If mixture becomes too thick and starts to stick to the pan, add a little water.
9. Cook and stir 1 teaspoon garam masala, 1/2 teaspoon coriander, and turmeric into the tomato mixture. Mix in the cooked chicken, cut the cream cheese into small cubes, and add to sauce. Stir to coat. Cover and let simmer for 10 minutes, stirring occasionally to mix the cheese into the sauce.
I used ginger paste for convenience. I hate trying to grate ginger with a passion. I used garlic paste only because I bought it on accident thinking it was the ginger paste. Real fresh garlic and ginger will have less calories than the paste. Also, brown rice is always a healthier option than white rice, but i had just restocked on white rice before my diet change, so I used it. The original recipe says 4 servings.. But I measured my masala out per serving, and got just over 6 servings. Servings will depend mostly on how large your onion and peppers are.
Serve with 1 serving of Stone Fire Whole Grain Naan bread for an additional 180 calories.
I measure out single servings of my leftovers into small Tupperware dishes, and either refrigerate them or freeze them for later! As to the rice.. I just separate it into 6 equal portions.. I only cooked one cup when I made this (i need to make more) and so I just divided the pan into quarters, rather than measuring it, so I can’t give an accurate measurement for dishing up the rice.
Any questions, just let me know!
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Replies
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Sounds delish! I love Naan bread but probably not worth it for 180 calories, darn. Thanks for sharing.0
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Yeah. The naan bread is a treat on heavy workout days
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