Chicken Tikka Masala

This is an Indian inspired recipe, created for the British population by Indian (or Bangladeshi) migrants to England. It’s nicely spicy and easy to make, though it does require planning ahead to let the chicken marinate. I like to use skinless boneless chicken thighs, but chicken tenderloins could be easily substituted if you prefer white meat chicken.  I buy both kinds frozen in large family sized bags. I have to plan ahead to first thaw the chicken, then marinate the chicken.  But the extra planning is totally worth it.

Many chicken tikka masala recipes call for heavy cream or coconut milk, both of which are high in saturated fat and significantly increase the calories in the recipe. (1 cup of cream has 821 calories, and 1 cup of coconut milk has 552 calories, but 1 cup of fat free evaporated milk has only 200 calories, and 1 cup of skim milk has just 86 calories) I usually use fat free evaporated milk from a can, but you can also use whatever milk you regularly drink.  The sauce won’t be quite as thick.  If you really crave a thicker sauce, mix up a slurry of 1 tablespoon cornstarch and a little bit of water and add it to the sauce.  The sauce will thicken up as it boils. 

Chicken Tikka Masala

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Course Main Dish

Cuisine British

Servings 6

Ingredients

  

• 2 cups uncooked Basmati rice
• 1 1/2 pounds boneless skinless chicken thighs

Marinade:

• 3/4 cup plain yogurt
• 1 tablespoon lemon juice
• 2 teaspoons garam masala a spice mixture
• 1/2 teaspoon salt
• 1 teaspoon minced garlic

For the sauce:

• 1 tablespoon olive oil
• 1 medium onion diced
• 1/2 jalapeño pepper finely diced (optional)
• 2 teaspoons minced garlic
• 1/2 teaspoon ground ginger
• 3 teaspoons garam masala
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1 8-ounce can tomato sauce
• 1 13-ounce can evaporated milk or 1 cup milk
• 1/4 cup chopped fresh cilantro plus more for garnish (optional)

Instructions

 

• Mix marinade in a small bowl.
• Place chicken in a large zip top bag, add marinade, and seal the bag. Work the chicken into the marinade until everything is well coated, the set aside in the fridge for 6 hours or overnight.
• Heat the grill to medium.
• Start cooking Basmati rice, following package directions.
• In a large saucepan, heat oil then add onion, garlic and ginger and cook until onion starts to soften, 3-4 minutes.
• Add diced jalapeño pepper, remaining spices, and tomato sauce, and cook until bubbly.
• Meanwhile, grill chicken until cooked through, then cut into large bite sized prices.
• Add evaporated milk to the sauce, and cook until heated through.
• Stir in cilantro and cooked chicken.
• Serve with basmati rice on the side, and Naan bread if desired. We serve this meal with cooked peas, because they just seem so British.