Chicken Tikka Masala

Tender pieces of marinated chicken simmered in a rich, creamy, and vibrantly spiced tomato sauce, served alongside fluffy basmati rice and perfectly roasted cauliflower.

• Prep: 30 min
• Cook: 40 min
• Total: 1 hr 10 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Medium
• Cost: $3.59/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Protein

Tags

• classic
• healthy
• savory
• spicy

Ingredients

• 1.5 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
• 1 cup plain Greek yogurt
• 1 tablespoon fresh ginger (grated)
• 2 clove garlic (minced)
• 1 teaspoon ground cumin
• 1 teaspoon garam masala
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon cayenne pepper
• 1.5 teaspoon salt
• 0.25 teaspoon black pepper
• 3 tablespoon olive oil
• 1 yellow onion (medium, chopped)
• 1 can tomato sauce (15 ounces)
• 0.75 cup light coconut milk
• 0.25 cup fresh cilantro (chopped)
• 1 head cauliflower (large, cut into florets)
• 1.5 cup basmati rice
• 3 cup water

Instructions

1. In a large bowl, combine the chicken pieces, Greek yogurt, grated ginger, minced garlic (1 clove), 1/2 teaspoon ground cumin, 1/2 teaspoon garam masala, ground turmeric, cayenne pepper (if using), 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Mix well to coat the chicken. Cover and refrigerate for at least 20 minutes, or up to 4 hours.
2. Preheat your oven to 400°F (200°C). Toss the cauliflower florets with 1 tablespoon olive oil and 1/2 teaspoon salt on a baking sheet. Roast for 20-25 minutes, or until tender and lightly browned, flipping halfway.
3. While the chicken marinates and cauliflower roasts, prepare the rice. In a medium saucepan, combine 1 1/2 cups uncooked basmati rice and 3 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
4. Heat 2 tablespoons olive oil in a large skillet or Dutch oven over medium-high heat. Add the chopped yellow onion and cook until softened, about 5-7 minutes. Add the remaining minced garlic (1 clove) and 1/2 teaspoon ground cumin and cook for 1 minute more, until fragrant.
5. Stir in the tomato sauce and the remaining 1/2 teaspoon garam masala and 1/2 teaspoon salt. Bring to a simmer, then add the marinated chicken (without rinsing off the marinade). Cook, stirring occasionally, for 8-10 minutes, until the chicken is mostly cooked through.
6. Reduce heat to medium-low. Stir in the light coconut milk and continue to simmer for 5-7 minutes, until the sauce has thickened slightly and the chicken is fully cooked.
7. Serve the Chicken Tikka Masala hot over the basmati rice, with the roasted cauliflower on the side. Garnish with fresh cilantro, if desired.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. For extra depth of flavor, marinate the chicken overnight.

Nutrition (per serving)

• Calories: 485
• Protein: 46.2 g
• Carbohydrates: 44.5 g
• Fat: 13.9 g
• Fiber: 6.8 g
• Sodium: 760 mg
• Saturated Fat: 5.4 g
• Sugar: 10.1 g
• Cholesterol: 105 mg