slimmin Chicken Tikka Masala

by

    • Prepare the marinade: In a bowl, mix the yogurt, Tikka Masala spice mix, garlic, ginger, and a pinch of salt. Add the chicken pieces and coat well. Let it marinate for at least 1 hour, preferably overnight in the refrigerator.
    • Cook the onion and spices: Spray a large pan with low-calorie cooking spray. Add cumin seeds and cook until they start to pop. Add onions and cook until they are soft and golden. Add paprika and turmeric, and stir well.
    • Cook the chicken: Add the marinated chicken to the pan and cook over medium heat until the chicken is browned.
    • Add tomatoes and pepper: Add the chopped tomatoes, tomato purée, and red bell pepper. Stir well and bring to a simmer.
    • Simmer: Add the dissolved stock cube and simmer for about 20 minutes or until the chicken is cooked through and the sauce has thickened.
    • Finish with yogurt: Turn off the heat and stir in the fat-free natural yogurt. Be sure to do this off the heat to prevent the yogurt from curdling.
    • Garnish and serve: Garnish with chopped cilantro and serve hot with basmati rice or sides such as cauliflower rice for a lower carb option.

 

ad