I have been wanting to make Tikka Masala for some time but have always had difficulty finding garam masala spice (a common ingredient in most recipes) where I live. I'm sure I could have found it at a specialty shop but honestly, I wasn't willing to venture out and spend $7 on a spice that I wasn't sure I would use again. I was thrilled when I found this recipe because it uses a blend of spices and ingredients that I typically have on hand!
It gets better though. This dish is RIDICULOUS. It immediately became one of my husband's favorite recipes, which is funny to me because he was unsure when I was making it whether he would be able to stomach it (I think he was freaked out by the color and that he didn't know how turmeric tastes). So don't be put off by the yellow color of the sauce. The best part about this dish is there are many layers of flavor instead of having one overwhelming element. Try it out; it is immensely satisfying!
**Plan on some prep time. The chicken should marinate for at least 1 hour.**
Nutritional Highlight: Turmeric. The active ingredient in turmeric is curcumin, which gives turmeric many powerful medicinal properties. Curcumin is a potent antioxidant and anti-inflammatory agent. Recent research indicates that consuming curcumin helps to increase the body's antioxidant capacity, reduce inflammation, boost levels of the helpful brain hormone BDNF to fight degenerative disease, and may help prevent heart disease. Turmeric is thought to be one of the best nutritional supplements for overall health and wellness. For best results, consume turmeric with black pepper and a meal that has a healthy fat content as absorption of curcumin is greatly increased or you can also take it in extract form.
Chicken Tikka Masala (serves 6)
Recipe adapted from Gourmet De-constructed
6oz plain yogurt
1 Lemon, juiced
2 tsp Cumin
1 1/2 tsp Cayenne Pepper
1 tsp Cinnamon
1 tsp Ground Ginger
3 Chicken Breasts, chopped into chunks
3-4 Skewers, if using wooden skewers, soak before use to prevent sticking
2 Tbsp Pickled Jalapeños, chopped
1 Tbsp Unsalted Butter
1 Clove Garlic, minced
2 tsp Cumin
2 tsp Turmeric
1/2 tsp Salt
1/2 tsp Pepper
8oz Tomato Sauce
1 Cup Half & Half
1/4 Cup Fresh Cilantro, chopped
1 Cup Long Grain Rice
2 Cups Water
In a large bowl, mix together yogurt, lemon juice, cumin, cayenne, cinnamon, and ginger. Mix with the chicken and refrigerate for at least 1 hour. I prefer to do this step the morning I plan on making this for dinner.
In a large skillet, melt butter over medium heat. Saute the garlic and jalapeños for about 1 minute or until the garlic is fragrant. Add in the spices and cook until fragrant, about 30 seconds. Stir in the tomato sauce and cream. Simmer on low heat until slightly thickened, about 20 minutes.
Heat a small saucepan over medium-high heat. Cook rice with water until boiling. Reduce heat to low and cover. Cook for about 10 minutes, stirring occasionally, until cooked through.
Meanwhile, preheat your grill to medium-high heat. Skewer the marinated chicken pieces for cooking. Grill the chicken for 5 minutes on each side. Check the chicken for doneness in the middle of each skewer; juices should run clear when cut and there should be no pink in the center.
Remove the chicken from the skewers and place in the large skillet. Simmer with the sauce for about 5 more minutes.
Serve over rice and garnish with fresh cilantro. This is also delicious paired with garlic naan!
Nutritional Analysis:
Per Serving with 1/2 C rice: 387 calories, 11.4g fat (5.5g saturated, 1.3g polyunsaturated, 3.5g monounsaturated), 29.2 carbohydrate, 39.3g protein. Excellent source of Vitamins B12, B6, and C, Calcium, Folate, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, Thiamin, and Zinc. Very high in Vitamin A and E.
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