Chicken Tikka Masala

Gluten Free
Health score
22%
Chicken Tikka Masala
45 min.
4
627kcal

Suggestions

Ingredients

  • servings naan and/or basmati rice cooked (Indian flatbread)
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 teaspoon cayenne 
  • 0.5 cup cilantro plus additional sprigs fresh chopped for garnish
  • tablespoon ginger fresh grated peeled (from 1-inch piece)
  • large clove garlic minced
  • 0.5 teaspoon ground cardamom 
  • tablespoon ground coriander 
  • 1.5 teaspoons ground cumin 
  • 0.5 teaspoon ground nutmeg 
  • 0.5 cup heavy cream 
  • 1.3 teaspoons kosher salt 
  • teaspoons juice of lemon fresh
  • 1.5 teaspoons paprika 
  • tablespoons vegetable oil; peanut oil preferred 
  • 0.3 cup whole-milk yogurt plain greek-style
  • 1.5 pounds chicken breasts boneless skinless (3 to 4 breast halves total)
  • 1.5 cups tomato purée canned for a fresh-tomato alternative (see Cook's Notes )
  • tablespoons butter unsalted ()
  • 0.8 cup water 
  • large onion white finely chopped

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • pot
  • blender
  • plastic wrap
  • rolling pin
  • cutting board
  • meat tenderizer

Directions

  1. Use a fork to prick the chicken breasts all over on both sides. Arrange the chicken breasts on a large sheet of plastic wrap, spacing them apart from one another, then cover with a second large sheet of plastic wrap. Using the smooth side of a meat mallet or a rolling pin, beat the chicken until the breasts are an even 1/2- to 3/4-inch thickness.
  2. In a small bowl, whisk together the yogurt, 1 tablespoon peanut oil, lime juice, and garlic.
  3. Add the pounded chicken, and rub the marinade over the meat. Set the chicken aside while you make the sauce.
  4. In a small bowl, whisk together the coriander, cumin, cardamom, nutmeg, paprika, cayenne, and grated ginger. In a heavy, wide 4-quart pot or sauté pan over moderately high heat, melt the butter.
  5. Add the onion and sauté, stirring occasionally, until light brown and caramelized, about 5 minutes. (Note that because they are sautéed so quickly over moderately high heat, the onions will not caramelize evenly.) Reduce the heat to moderate then stir in the spice and ginger mixture.
  6. Add the tomato purée, water, heavy cream, and salt, and bring the sauce to a boil. Reduce the heat to gently simmer the sauce, uncovered, until thickened slightly, about 10 minutes. DO AHEAD: The sauce can be prepared ahead and refrigerated, in an airtight container, up to 3 days.
  7. Heat a heavy 11- to 12-inch griddle or skillet over moderately high heat until very hot and add 1/2 tablespoon of peanut oil. Working in two batches, cook the chicken breasts, turning them a few times and lowering the heat if the chicken chars too quickly, until just cooked through and browned well on both sides, 6 to 8 minutes total.
  8. Transfer the chicken as cooked to a cutting board. Wipe the griddle or skillet clean with a paper towel and cook the remaining chicken, adding the remaining 1/2 tablespoon peanut oil between batches.
  9. When all the chicken is cooked, cut it into 1 1/2-inch pieces.
  10. Add the chicken to the simmering sauce and continue to gently simmer it, stirring occasionally, for 5 minutes.
  11. Remove the pan from the heat, stir in the black pepper and chopped cilantro, and season with salt. DO AHEAD: Chicken tikka masala can be prepared ahead, cooled, uncovered, and refrigerated, covered, up to 3 days.
  12. Transfer the chicken to a serving dish and garnish with additional cilantro sprigs.
  13. Serve with naan, and/or if desired with Basmati Rice.
  14. •If you prefer to make the sauce with fresh tomatoes, chop 1 pound fresh tomatoes and purée them, including the skins and seeds, in a blender with 1 tablespoon tomato paste and 3/4 teaspoon sugar. When using fresh tomatoes, omit the 3/4 cup water from the recipe. •If you are really short on time, substitute the meat from a rotisserie chicken.

Nutrition Facts

Calories627kcal
Protein27.28%
Fat49.57%
Carbs23.15%

Properties

Glycemic Index
102.5
Glycemic Load
26.81
Inflammation Score
-9
Nutrition Score
29.067826312521%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
8.69mg

Nutrients percent of daily need

Calories:627.38kcal
31.37%
Fat:34.74g
53.44%
Saturated Fat:16.43g
102.7%
Carbohydrates:36.51g
12.17%
Net Carbohydrates:32.6g
11.85%
Sugar:7.22g
8.02%
Cholesterol:173.2mg
57.73%
Sodium:1066.11mg
46.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.01g
86.02%
Vitamin B3:19.47mg
97.35%
Selenium:63.95µg
91.36%
Vitamin B6:1.59mg
79.54%
Phosphorus:484.92mg
48.49%
Manganese:0.82mg
40.84%
Vitamin A:1654.33IU
33.09%
Vitamin B5:3.21mg
32.08%
Potassium:1108.7mg
31.68%
Vitamin E:3.57mg
23.83%
Magnesium:91.46mg
22.86%
Vitamin B2:0.36mg
21.01%
Vitamin C:15.75mg
19.09%
Iron:3.1mg
17.24%
Copper:0.34mg
16.97%
Vitamin B1:0.24mg
15.72%
Fiber:3.91g
15.64%
Vitamin K:14.75µg
14.05%
Zinc:2.03mg
13.51%
Calcium:118.12mg
11.81%
Folate:33.48µg
8.37%
Vitamin B12:0.5µg
8.32%
Vitamin D:0.86µg
5.71%
Source:Epicurious