Chicken Tikka Masala, V2 (Less Oil) Recipe

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Chicken Tikka Masala, V2 (Less Oil)
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Ingredients
30
Count
Nutrition
377
Calories
Total time
340
Minutes
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Ingredients:

Directions:

  1. Marinade chicken in lemon and salt: Chop the chicken tenders into bite-sized ( tikka ) pieces. Place chicken in a single layer in a shallow food storage container. Add the lemon juice and salt. Stir to mix, or, cover securely and shake to mix. Store covered in the refrigerator for 1 hour.
  2. Marinade chicken in yogurt: in a small bowl, mix together the yogurt, garlic, ginger, garam masala, salt, white pepper, chili powder, cumin, and oil. Pour this onto the chicken. Stir to mix, then cover the chicken and refrigerate for 4 hours.
  3. Bake chicken: Preheat the oven to 350 degrees Fahrenheit. Transfer the chicken to an oven-safe pan or cast iron skillet; spread into a single layer. Bake the chicken, uncovered, for ten minutes; remove from oven, drizzle with 1 tbsp vegetable oil, then return to oven and bake for another 10 minutes.
  4. Saute onion: while the chicken is baking, heat 1 tbsp vegetable oil in a 6 quart stock pot on high heat. Add the chopped onion; saute the onion until the onion is translucent and has slightly browned edges. Add about 1/4 cup of water, then add the ginger, garlic, cumin, coriander, turmeric, chili powder, garam masala, and salt. Stir to mix.
  5. Add chicken and make sauce: Remove chicken from oven; use tongs or a slotted spoon to take chicken out of baking pan and place into stock pot. Saute chicken for 3 minutes on low to medium heat. Add in the green chilies, tomato puree, and lemon juice; stir to combine, and bring to a boil. Add butter; remove stock pot from heat, and stir until butter is melted.
  6. Cool and add cream: Let the stock pot sit at room temperature for 10 minutes, and then mix in the cream.
  7. Serve with steamed white rice, and garnish with chopped green coriander.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 376.53 Kcal (1576 kJ)
Calories from fat 229.83 Kcal
% Daily Value*
Total Fat 25.54g 39%
Cholesterol 43.24mg 14%
Sodium 961.76mg 40%
Potassium 602.26mg 13%
Total Carbs 24.97g 8%
Sugars 4.51g 18%
Dietary Fiber 4.55g 18%
Protein 13.89g 28%
Vitamin C 13.2mg 22%
Vitamin A 0.1mg 3%
Iron 1.7mg 10%
Calcium 93.2mg 9%
Amount Per 100 g
Calories 159.91 Kcal (670 kJ)
Calories from fat 97.61 Kcal
% Daily Value*
Total Fat 10.85g 39%
Cholesterol 18.36mg 14%
Sodium 408.45mg 40%
Potassium 255.78mg 13%
Total Carbs 10.61g 8%
Sugars 1.92g 18%
Dietary Fiber 1.93g 18%
Protein 5.9g 28%
Vitamin C 5.6mg 22%
Iron 0.7mg 10%
Calcium 39.6mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.9
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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