Tomato-Simmered Chicken Tikka

Tender bite-sized chicken breast simmered in an aromatic spiced tomato and Greek yogurt sauce, tossed with sweet green peas and served alongside fragrant basmati rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Easy
• Cost: $2.63/serving

Dietary

• High-Protein
• Low-Fat
• Low-Calorie
• Gluten-Free
• Nut-Free
• Egg-Free
• Low-Sugar
• Low-Saturated-Fat

Tags

• one-pot
• comfort food
• healthy
• rich
• crowd-pleaser
• tangy

Ingredients

• 2 pound chicken breast (boneless, skinless, cut into bite-sized pieces)
• 1 tablespoon olive oil
• 1 yellow onion (medium, finely chopped)
• 4 clove garlic (minced)
• 1 tablespoon fresh ginger (minced)
• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 1 can tomato sauce
• 1 cup plain nonfat Greek yogurt (plain, nonfat)
• 1 package frozen green peas
• 1.5 cup basmati rice (uncooked)
• 3 cup water

Instructions

1. Combine uncooked basmati rice and 3 cups of water in a medium pot. Bring to a boil, cover, reduce heat to low, and cook for 15 minutes until tender.
2. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add the yellow onion, minced garlic, and minced fresh ginger, sautéing for 3 minutes until softened.
3. Add diced chicken breast, garam masala, ground cumin, ground coriander, and salt. Cook for 5 minutes until chicken is lightly browned on all sides.
4. Pour in the canned tomato sauce and frozen green peas. Bring to a gentle simmer, cover, and cook for 8 minutes until chicken is thoroughly cooked through to 165°F.
5. Remove skillet from heat and let cool for 1 minute before gently stirring in the plain nonfat Greek yogurt until a creamy, velvety sauce forms. Serve over the warm basmati rice.

Notes

Stirring in the Greek yogurt off the heat prevents curdling and keeps the sauce smooth and luscious.

Nutrition (per serving)

• Calories: 463
• Protein: 45 g
• Carbohydrates: 54.5 g
• Fat: 6.5 g
• Fiber: 4.2 g
• Sodium: 817 mg
• Saturated Fat: 1 g
• Sugar: 8.6 g
• Cholesterol: 109 mg