Chicken Tikka Masala

Gluten Free
Health score
25%
Chicken Tikka Masala
170 min.
4
484kcal

Suggestions


Indulge in the rich and aromatic flavors of Chicken Tikka Masala, a beloved dish that brings the essence of Indian cuisine right to your kitchen. This gluten-free recipe is perfect for those who crave a hearty meal without compromising on dietary needs. With a preparation time of just 170 minutes, you can create a delightful feast that serves four, making it ideal for family dinners or gatherings with friends.

Imagine tender, marinated chicken thighs infused with a blend of spices, including cumin, coriander, and a hint of red pepper, all enveloped in a creamy tomato sauce. The combination of Greek yogurt and half-and-half adds a luscious texture, while the fresh cilantro and lemon juice provide a refreshing finish. Each bite is a harmonious balance of flavors that will transport your taste buds to the vibrant streets of India.

This Chicken Tikka Masala is not only a main course but also a celebration of culinary artistry. Whether you serve it over fluffy basmati rice or with warm gluten-free naan, it promises to be a crowd-pleaser. So roll up your sleeves, gather your ingredients, and embark on a cooking adventure that will leave everyone asking for seconds!

Ingredients

  • tablespoons canola oil 
  • tablespoons cilantro leaves 
  • stick cinnamon (2-inch)
  • inch ginger fresh peeled sliced
  •  garlic clove 
  • 0.5 cup greek yogurt plain fat-free
  • teaspoon ground coriander 
  • teaspoons ground cumin divided
  • 1.5 teaspoons ground pepper red divided
  • 0.5 teaspoon turmeric 
  • 0.8 cup half and half 
  • 0.8 teaspoon kosher salt divided
  • tablespoon juice of lemon fresh
  • 0.3 cup milk 
  • medium onion cut into wedges
  • 1.8 pounds chicken thighs boneless skinless
  • 1.5 cups canned tomatoes crushed

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • aluminum foil
  • ziploc bags

Directions

  1. Preheat oven to 37
  2. Place onion and garlic in a food processor; process until a smooth paste forms. Spoon half of paste into a small bowl; cover and chill.
  3. Add 1 teaspoon cumin, 1 teaspoon red pepper, and ginger to remaining paste in food processor; process until smooth. Stir in yogurt and lemon juice.
  4. Combine chicken and yogurt mixture in a large zip-top plastic bag; seal and marinate in refrigerator 2 hours.
  5. Remove chicken from bag; discard marinade.
  6. Sprinkle 1/2 teaspoon salt evenly over both sides of chicken.
  7. Place chicken on a rack coated with cooking spray; place rack in a foil-lined pan.
  8. Bake at 375 for 16 minutes or until done, turning after 8 minutes.
  9. Let stand 10 minutes; cut chicken into bite-sized pieces.
  10. Heat a large nonstick skillet over medium-low heat.
  11. Add oil to pan; swirl to coat.
  12. Add cinnamon stick; cook 1 minute or until fragrant, stirring frequently. Stir in 1 teaspoon cumin, 1/2 teaspoon red pepper, 1/4 teaspoon salt, coriander, and turmeric; cook 1 minute, stirring constantly. Reduce heat to low; stir in reserved onion-garlic paste. Cook 12 minutes or until lightly browned, stirring occasionally. Stir in tomatoes; bring to a simmer over medium heat, and cook 8 minutes, stirring occasionally. Stir in half-and-half and milk; bring to a simmer. Stir in chicken; simmer 2 minutes or until heated.
  13. Sprinkle with cilantro.

Nutrition Facts

Calories484kcal
Protein37.34%
Fat46.69%
Carbs15.97%

Properties

Glycemic Index
56.75
Glycemic Load
3.8
Inflammation Score
-10
Nutrition Score
27.549130403477%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.76mg
Kaempferol
0.37mg
Myricetin
0.08mg
Quercetin
11.35mg

Nutrients percent of daily need

Calories:483.78kcal
24.19%
Fat:25.3g
38.92%
Saturated Fat:6.44g
40.28%
Carbohydrates:19.46g
6.49%
Net Carbohydrates:15.6g
5.67%
Sugar:10.07g
11.19%
Cholesterol:207.49mg
69.16%
Sodium:780.59mg
33.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.51g
91.03%
Selenium:50.74µg
72.48%
Vitamin B3:12.58mg
62.89%
Vitamin B6:1.22mg
60.8%
Phosphorus:526.38mg
52.64%
Vitamin B2:0.61mg
35.96%
Vitamin B5:3.01mg
30.11%
Potassium:1034.37mg
29.55%
Manganese:0.58mg
28.77%
Vitamin B12:1.61µg
26.89%
Zinc:3.9mg
26.02%
Vitamin E:3.77mg
25.14%
Iron:4mg
22.21%
Magnesium:88.6mg
22.15%
Vitamin B1:0.32mg
21.3%
Vitamin C:16.53mg
20.04%
Vitamin K:20.56µg
19.58%
Calcium:187.59mg
18.76%
Copper:0.35mg
17.42%
Fiber:3.86g
15.44%
Vitamin A:771.59IU
15.43%
Folate:35.71µg
8.93%
Vitamin D:0.17µg
1.12%
Source:My Recipes