High-Protein

Chicken Tikka Masala with Pilau Rice

Name: Chicken Tikka Masala with Pilau Rice
Total time: 3 h 11 min
Yield: 4
Cuisine: Asian, Indian
Ingredients: 24 ozs boneless, skinless chicken; 1 cup low-fat plain Yogurt; 2 Tbsps fresh lemon juice; 2 tsps ground Cumin; 2 tsps ground Red pepper; 1 tsp Black pepper; 1 tsp cinnamon; 1 tsp salt; 1 pc fresh ginger (about 1-inch long; minced); 1 Tbsp unsalted butter; 2 cloves garlic cloves (peeled and minced); 1 Jalapeño (rinsed; seeded and minced); 2 tsps ground cilantro; 1 tsp ground Cumin; 1 tsp paprika; 1 tsp Garam Masala; 0.5 tsp salt; 1 cup Tomato sauce; 1 cup light whipping cream; 0.25 cup chopped, fresh cilantro; 1.5 cups Basmati rice; 2 cups water (plus more as needed); 2 tsps butter; 1 Tbsp granulated sugar; 1 tsp salt; 1 tsp ground cinnamon; 6 Cardamom; 0.5 tsp Turmeric powder

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Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

ready in 3 h. 11 min.

Ready in

Ingredients

for

servings

Ingredients: 24 ozs boneless, skinless chicken

For the Marinade: 1 cup low-fat plain Yogurt; 2 Tbsps fresh lemon juice; 2 tsps ground Cumin; 2 tsps ground Red pepper; 1 tsp Black pepper; 1 tsp cinnamon; 1 tsp salt; 1 pc fresh ginger (about 1-inch long; minced)

For the Tikka Sauce: 1 Tbsp unsalted butter; 2 cloves garlic cloves (peeled and minced); 1 Jalapeño (rinsed; seeded and minced); 2 tsps ground cilantro; 1 tsp ground Cumin; 1 tsp paprika; 1 tsp Garam Masala; ½ tsp salt; 1 cup Tomato sauce; 1 cup light whipping cream; ¼ cup chopped, fresh cilantro

For Yellow Rice: 1 ½ cups Basmati rice; 2 cups water (plus more as needed); 2 tsps butter; 1 Tbsp granulated sugar; 1 tsp salt; 1 tsp ground cinnamon; 6 Cardamom; ½ tsp Turmeric powder

How healthy are the main ingredients?

chicken Yogurt Basmati rice ginger sugar garlic clove

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Preparation steps

Rinse the chicken under cold running water and pat dry with paper towels. Cut the chicken into 1-inch cubes. Thread the chicken onto the prepared skewers and place in a shallow dish.

Combine all ingredients for the marinade in a medium bowl; drizzle the marinade over the chicken, turning to coat. Cover and marinate in the refrigerator for 1 to 2 hours, turning once or twice.

Remove chicken from marinade and discard marinade. Grill or broil chicken until cooked through about 8 to 10 minutes.

For the Tikka Sauce:

Melt butter in a skillet set over medium heat. Add garlic and jalapeno; cook 1 minute.

Stir in coriander, cumin, paprika, garam masala and salt. Stir in tomato sauce and gently simmer for 15 minutes. Stir in cream; simmer to thicken, about 5 minutes.

Remove chicken from the skewers and add to sauce. Simmer for 5 minutes.

Transfer chicken and sauce to a serving bowl. Garnish with cilantro and serve with yellow rice.

For Yellow Rice:

10.

Place the rice, water, and spices together in a pot. Use a spoon to stir the ingredients together well. Cover and place over medium high heat. Bring the contents to a boil, then reduce to a simmer. Continue cooking the rice until all the water is absorbed, about 10 minutes. Add water as necessary if the rice begins to dry out.

11.

Remove rice from heat and fluff with a fork. Transfer it to a serving dish and serve with chicken dish.