Cook This!

Chicken Tikka Masala

Greek yogurt and half-and-half gives you the same velvety texture for a fraction of the calories.

Cook This!

Chicken Tikka Masala

Greek yogurt and half-and-half gives you the same velvety texture for a fraction of the calories.

So dense is the Indian population and so ubiquitous their imprint on the country that many call tikka masala the national dish of England. It takes many years to master the complex spice art at the heart of Indian cuisine, but tikka masala is the perfect beginner’s dish—light on ingre­dients and relatively mild in flavor. Tikka masala normally involves a heavy hand with both butter and cream, but we found that the combination of Greek yogurt and half-and-half gives you the same velvety texture for a fraction of the calories.

Ingredients


Makes 4 servings

4 cloves garlic, peeled
1-inch piece fresh ginger, peeled and roughly chopped
1 tsp cumin
1 tsp ground coriander
1/2 tsp cardamom
3/4 tsp salt
1/2 tsp black pepper
1 cup 2% Green yogurt
1 lb boneless, skinless chicken thighs
1/2 Tbsp olive oil
1 can (28 oz) crushed tomatoes
1/4 cup half-and-half

Per Serving:
260 calories
8 g fat (3 g saturated)
780 mg sodium

How to Make it


step 1

Combine the garlic, ginger, cumin, coriander, cardamom, salt, and pepper in a mixing bowl. Spoon half of the mixture into a sealable plastic bag, along with ½ cup of the yogurt and the chicken. Squeeze the air out of the bag, seal, and massage the contents to evenly distribute. Refrigerate for at least 1 hour or up to 8 hours.

step 2

Preheat the broiler.

step 3

Heat the oil in a large saucepan or sauté pan over medium heat. Add the remaining ginger-spice mixture and sauté for about 3 minutes, until the ginger is soft. Add the tomatoes and simmer for 10 minutes. Turn the heat down to low and stir in the remaining ½ cup yogurt and the half-and-half and simmer while you broil the chicken.

step 4

Remove the chicken from the bag and use paper towels to wipe the marinade from the chicken. Spread the chicken on a baking sheet and place directly underneath the broiler. Broil for about 2 minutes, until the top sides are nicely browned. Flip the chicken and broil for 2 minutes more. Rest for a few minutes, then chop into large pieces and add to the simmering tomato sauce. Simmer for 5 minutes, until the chicken is cooked through. Serve over steamed rice.