Strong Indian flavors are great for healthy cooking because a little goes a long way. To make our healthy Tikka Masala, we’ve taken several basic Indian ingredients and made an equally tasty version of the hearty classic.
| Level: | Easy |
| Total: | 55 min |
| Prep: | 15 min |
| Cook: | 40 min |
| Yield: | 6 servings |
| Level: | Easy |
| Total: | 55 min |
| Prep: | 15 min |
| Cook: | 40 min |
| Yield: | 6 servings |
Ingredients
- 1/2 cup sour cream
- 1 tablespoon mild or hot curry powder
- 1 1/2 teaspoons paprika
- Kosher salt
- 1 pound boneless skinless chicken thighs, excess fat trimmed
- 3 cloves garlic, roughly chopped
- One 1/2-inch piece ginger, roughly chopped
- 1 small onion, roughly chopped
- 1 tablespoon vegetable oil
- 2 teaspoons garam masala
- One 28-ounce can no-salt-added tomato puree
- 2 cups cauliflower florets
- 2 tablespoons unsalted butter
- 3 tablespoons chopped fresh cilantro, plus more for garnish
- 6 cups cooked brown rice, for serving
- Lemon wedges, for serving
Instructions
- Mix 2 tablespoons of the sour cream, 1/2 teaspoon of the curry powder, 1/2 teaspoon of the paprika and 1/4 teaspoon salt in a medium bowl. Add the chicken thighs and toss to evenly coat. Cover the bowl and marinate for 30 minutes at room temperature.
- Meanwhile, pulse the garlic, ginger, onions and 2 tablespoons water in a food processor until smooth. Heat the vegetable oil in a 6-quart Dutch oven or large pot over medium-high heat. Add the onion mixture, the remaining 2 1/2 teaspoons curry powder, the garam masala and the remaining 1 teaspoon paprika. Cook, stirring occasionally, until the mixture starts to stick and brown on the bottom of the pan, about 4 minutes. Add the tomato puree, 1 cup water, the cauliflower and 2 teaspoons salt. Cover partially with a lid and simmer gently until the cauliflower is tender, 25 to 30 minutes.
- Meanwhile, preheat the broiler with a rack positioned about 4 inches from the heat source. Line a baking sheet with foil. Arrange the chicken thighs in one layer. Broil 8 to 10 minutes, flipping halfway through. The chicken should be browned and just cooked through (if it chars too much, lower the rack). Cut into large chunks.
- Once the cauliflower is cooked, remove from the heat and stir in the chicken, the remaining 6 tablespoons of sour cream, the butter and cilantro. Divide the rice, tikka masala and lemon wedges evenly among six bowls. Garnish with cilantro.
Nutrition Facts
| Calories | 470 calorie |
| Total Fat | 15 grams |
| Saturated Fat | 6 grams |
| Cholesterol | 85 milligrams |
| Sodium | 850 milligrams |
| Carbohydrates | 62 grams |
| Dietary Fiber | 8 grams |
| Protein | 24 grams |
| Sugar | 9 grams |
| Calories | 470 calorie |
| Total Fat | 15 grams |
| Saturated Fat | 6 grams |
| Cholesterol | 85 milligrams |
| Sodium | 850 milligrams |
| Carbohydrates | 62 grams |
| Dietary Fiber | 8 grams |
| Protein | 24 grams |
| Sugar | 9 grams |
Reviews
The favors developed in this recipe are incredible! My family said that this dish was as good as from our favorite Indian restaurant! I really enjoyed the whole process and followed these instructions step by step! The layering of flavor give the final product that restaurant quality! Worth the time and effort!