Chicken Tikka Masala Recipe

                      Dinner recipe with nutritious chart recipe

Here are some suggestions to make this recipe healthier:

- Use low-fat yogurt and cream

- Reduce the amount of butter and oil used

- Use boneless, skinless chicken breast or thighs without the skin

- Add more.... Read more

Here's a classic Chicken Tikka Masala recipe:

Ingredients:

For the chicken:

- 1 1/2 pounds boneless, skinless chicken breast or thighs, cut into 1 1/2-inch pieces

- 1/2 cup plain yogurt

- 2 tablespoons lemon juice

- 2 tablespoons ghee or vegetable oil

- 2 teaspoons garam masala

- 1 teaspoon ground cumin

- 1/2 teaspoon ground coriander

- 1/2 teaspoon ground cayenne pepper (optional)

- Salt and pepper, to taste

For the masala sauce:

- 2 tablespoons ghee or vegetable oil

- 1 onion, diced

- 2 cloves garlic, minced

- 2 medium tomatoes, diced

- 1 tablespoon tomato puree

- 2 tablespoons butter

- 2 tablespoons all-purpose flour

- 1 cup chicken broth

- 1 cup heavy cream

- 2 teaspoons garam masala

- 1 teaspoon ground cumin

- Salt and pepper, to taste

- Fresh cilantro, for garnish

Instructions:

1. Marinate the chicken: In a large bowl, whisk together the yogurt, lemon juice, ghee or oil, garam masala, cumin, coriander, cayenne pepper (if using), salt, and pepper. Add the chicken and mix until coated. Cover and refrigerate for at least 30 minutes or up to 2 hours.

2. Grill or bake the chicken: Preheat a grill or oven to medium-high heat. Remove the chicken from the marinade, letting any excess liquid drip off. Grill the chicken until cooked through, about 6-8 minutes per side, or bake in a preheated oven at 400°F (200°C) for 12-15 minutes, or until cooked through.

3. Make the masala sauce: Heat 2 tablespoons of ghee or oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until lightly browned, about 6-8 minutes. Add the garlic and cook for 1 minute, stirring constantly.

4. Add the tomatoes, tomato puree, butter, flour, chicken broth, heavy cream, garam masala, cumin, salt, and pepper. Stir to combine, then bring to a simmer.

5. Reduce heat to low and cook, stirring occasionally, until the sauce thickens, about 10-15 minutes.

6. Add the cooked chicken to the sauce and stir to coat. Simmer for an additional 5-7 minutes, or until the chicken is fully coated.

7. Taste and adjust seasoning as needed.

8. Garnish with fresh cilantro and serve over basmati rice or with naan bread.

Enjoy your delicious homemade Chicken Tikka Masala!

                                             Nutritious chart

Here is the nutritious chart for Chicken Tikka Masala recipe:

Per serving (assuming 4-6 servings):

- Calories: 420-630

- Protein: 37-50g (chicken, yogurt, cream)

- Fat: 24-36g (cream, butter, oil, chicken)

- Saturated Fat: 14-20g

- Cholesterol: 80-120mg

- Carbohydrates: 20-30g (onion, tomato, cream, butter)

- Fiber: 2-3g

- Sugar: 5-7g

- Sodium: 450-700mg

- Potassium: 400-600mg

- Vitamin A: 10-15% of the Daily Value (DV)

- Vitamin C: 20-25% of the DV

- Calcium: 20-25% of the DV

- Iron: 15-20% of the DV