A Lighter Version of Chicken Masala

I hesitated about adding this recipe to the blog because of the long list of ingredients. However, if you cook frequently, you’re likely to have most of these ingredients in your pantry. The recipe itself is very easy and it’s a much lighter alternative to take-out Indian food. For a vegetarian option, substitute tofu for the chicken.

 

Chicken Masala

  • Servings: 6-8 servings
  • Print

Ingredients

1.5 lbs boneless skinless chicken breast

1 tbsp canola oil

Marinade

1/2 cup plain Greek yogurt

2 tbsp lemon juice

1 1/2 tsp ground cumin

1 tsp black pepper

1 tsp ground cinnamon

1 tsp kosher salt

1 tsp minced ginger

1/2 tsp crushed red pepper

Sauce

2 tbsp unsalted butter

1 small onion, diced, about 1/2 cup

2 large garlic cloves, minced

1 tsp ground coriander

1 tsp ground cumin

1 tsp paprika

1 tsp turmeric

1 tsp garam masala

1/2 tsp salt

1 cup tomato sauce, or 1 can (15oz) of diced tomatoes

1 cup evaporated low-fat or fat free milk

1 tbsp cornstarch

1/3 cup raisins

Fresh chopped cilantro

Plain yogurt

Directions

  1. Combine all of the ingredients for the marinade in a shallow dish.
  2. Cut chicken into 1 inch pieces and coat in the marinade.
  3. Marinate chicken in the refrigerator for at least 1 hour, up to 4 hours.
  4. In a large skillet over medium heat, add 1 tbsp canola oil and chicken and cook until chicken is no longer pink, about 5-7 minutes.
  5. Remove chicken from skillet and set aside.
  6. With the skillet on medium heat, add butter and onions.
  7. Saute until onions are soft, about 3-4 minutes, stirring often.
  8. Add garlic and ginger – saute for about 1 minute.
  9. Add coriander, cumin, paprika, turmeric, garam masala, salt, and tomato sauce.
  10. In a small bowl, add evaporated milk and cornstarch – whisk until combined. Add to tomato sauce.
  11. Bring sauce to a simmer.
  12. Turn heat to low, add raisins and add chicken back to sauce and allow sauce to thicken.
  13. Garnish with chopped fresh cilantro & a dollop of plain yogurt.

Serving suggestion: Serve over chopped and steamed cauliflower as a low carb alternative to rice.

Recipe adapted from salubriousrd.com

Nutrition Note: Canned evaporated low fat or fat free milk is a hidden supermarket gem. Unopened, it’s shelf stable and can be used as a replacement for cream in many recipes. I’ve even been using it in my coffee.

Judymatusky.com 

 

One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s