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Chicken Tikka Masala

Chicken Tikka Masala recipe is a beloved Indian dish renowned for its rich and flavorful sauce combined with tender pieces of chicken. This iconic Chicken Tikka Masala recipe provides a detailed look at its ingredients and their nutritional values, helping you enjoy this classic while keeping track of your calorie intake. Whether you’re savoring the creamy tomato-based sauce or the perfectly seasoned chicken, understanding the nutritional content of Chicken Tikka Masala allows you to enjoy this dish with confidence. Dive into this Chicken Tikka Masala recipe and discover how to balance delicious flavors with mindful eating.

Ingredients and Nutritional Information:

  • Chicken Breast (boneless, skinless, 1 lb / 450g):
    • Calories: ~680 calories
    • Protein: 102g
    • Fat: 15g
    • Carbohydrates: 0g
    • Fiber: 0g
  • Greek Yogurt (1/2 cup / 120g, for marinade):
    • Calories: ~60 calories
    • Protein: 6g
    • Fat: 1.5g
    • Carbohydrates: 3.5g
    • Fiber: 0g
  • Tomato Puree (1 cup / 240g):
    • Calories: ~74 calories
    • Protein: 3g
    • Fat: 0g
    • Carbohydrates: 16g
    • Fiber: 4g
  • Heavy Cream (1/4 cup / 60ml):
    • Calories: ~205 calories
    • Protein: 1g
    • Fat: 22g
    • Carbohydrates: 2g
    • Fiber: 0g
  • Onion (1 medium, diced):
    • Calories: ~44 calories
    • Protein: 1.2g
    • Fat: 0.2g
    • Carbohydrates: 10g
    • Fiber: 1.9g
  • Garlic (3 cloves, minced):
    • Calories: ~15 calories
    • Protein: 0.8g
    • Fat: 0g
    • Carbohydrates: 4g
    • Fiber: 0.2g
  • Ginger (1-inch piece, minced):
    • Calories: ~5 calories
    • Protein: 0.1g
    • Fat: 0g
    • Carbohydrates: 1g
    • Fiber: 0.1g
  • Tomato Sauce (1/2 cup / 120ml):
    • Calories: ~40 calories
    • Protein: 1g
    • Fat: 0g
    • Carbohydrates: 9g
    • Fiber: 1g
  • Vegetable Oil (2 tablespoons, for cooking):
    • Calories: ~240 calories
    • Protein: 0g
    • Fat: 27g
    • Carbohydrates: 0g
    • Fiber: 0g
  • Spices (e.g., garam masala, cumin, coriander):
    • Calories: ~30 calories (combined)
    • Protein: 1g
    • Fat: 0.5g
    • Carbohydrates: 6g
    • Fiber: 2g

Total Approximate Calories:
1,388 calories for the entire dish (serves 3-4)

Instructions

Step 1: Prepare the Marinade

  1. In a large mixing bowl, combine Greek yogurt, garam masala, cumin powder, coriander powder, turmeric powder, paprika, salt, and lemon juice.
  2. Mix well to form a smooth marinade.
  3. Cut the chicken breast into bite-sized pieces and add them to the marinade.
  4. Ensure all pieces are evenly coated. Cover the bowl and refrigerate for at least 1 hour, or preferably overnight.

Step 2: Cook the Chicken

  1. Heat 1 tablespoon of vegetable oil in a large skillet over medium heat.
  2. Add the marinated chicken pieces in batches, cooking them for 3-4 minutes on each side until slightly charred and cooked through.
  3. Transfer the cooked chicken to a plate and set aside.

Step 3: Prepare the Sauce

  1. In the same skillet, heat the remaining tablespoon of vegetable oil over medium heat.
  2. Add diced onion and sauté for 3-4 minutes until translucent.
  3. Add minced garlic and ginger, cooking for 1-2 minutes until fragrant.
  4. Stir in the tomato puree and cook for 5 minutes, stirring occasionally, to deepen the flavors.

Step 4: Season the Sauce

  1. Add garam masala, cumin powder, and smoked paprika to the sauce.
  2. Stir well to combine, ensuring the spices are evenly distributed.

Step 5: Simmer the Sauce

  1. Pour in the tomato sauce and let the mixture simmer for 5 minutes.
  2. Gradually add the heavy cream, stirring continuously to create a smooth, creamy consistency.

Step 6: Combine Chicken and Sauce

  1. Return the cooked chicken pieces to the skillet.
  2. Toss the chicken in the sauce to coat it evenly.
  3. Reduce the heat to low and let the dish simmer for 10 minutes, allowing the flavors to meld.

Step 7: Garnish and Serve

  1. Remove from heat and garnish with fresh cilantro leaves (optional).
  2. Serve hot with steamed basmati rice or naan bread.

Tips for Success

  • Marinate Longer: Allowing the chicken to marinate overnight enhances its flavor.
  • Control the Spice Level: Adjust the amount of paprika and garam masala to suit your taste preferences.
  • Use Fresh Ingredients: Fresh ginger, garlic, and spices elevate the dish’s aroma.
  • Thicker Sauce: If you prefer a thicker consistency, let the sauce simmer uncovered for a few extra minutes.

Why This Recipe Works

This Chicken Tikka Masala balances bold spices with creamy textures for an irresistible flavor. The marinade ensures tender, juicy chicken, while the sauce’s rich blend of tomato and cream creates a restaurant-quality dish.

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