Chicken Tikka Masala

Chicken Tikka Masala is a classic Indian dish known for its creamy, flavorful sauce and tender pieces of marinated chicken. This version is a healthier, high-protein alternative to the traditional recipe, making it perfect for a nutritious meal without sacrificing taste. By using low-fat dairy products and adding vegetables, this dish becomes both a satisfying and guilt-free indulgence.

Ingredients

🍗 180g skinless boneless chicken thighs
🌶️ 150g red bell peppers, chopped
🧅 70g red onions, chopped
🧄 2 cloves of garlic (1 for marinade, 1 for sauce)
🥢 2 pieces of ginger (1 for marinade, 1 for sauce)
🧊 100g MEVGAL Original Griech. Joghurt 0.2% fat
🥛 100g Bärenmarke Kaffee Milch 3% fat (evaporated milk)
🍅 400g MUTTI Polpa (Feinstes Tomaten Fruchtfleisch) crushed tomatoes
🌶️ 1/4 tsp cumin
🌶️ 1/4 tsp chili powder
🟡 1/2 tsp turmeric
🔴 1/2 tsp paprika
🧂 Strong pinch of salt
🍋 1/2 lemon, juiced
🛢️ Oil (FryLight spray oil)
🌿 Cilantro or parsley, chopped (for garnish)

Instructions

1- Prepare the Chicken:

• Trim and cut 180g of chicken thighs into large chunks
• Place them in a clear glass bowl.

2- Create the Marinade:

• Mix 100g of MEVGAL Greek yogurt with half of the spice mix (cumin, chili powder, paprika, turmeric, salt)
• Add 1 pressed clove of garlic and 1 grated piece of ginger.
• Squeeze the juice of half a lemon into the bowl and stir everything thoroughly to coat the chicken.

3- Marinate the Chicken:

• Cover the bowl and refrigerate for at least 30 minutes, but no longer than 4 hours.

4- Prepare the Vegetables:

• Chop the onions and bell peppers.
• Set aside alongside the remaining garlic, ginger, spice mix, crushed tomatoes, and evaporated milk.

5- Brown the Chicken:

• In a non-stick pan, heat a spray of FryLight oil on medium-high.
• Brown the chicken pieces on each side (about 1-2 minutes per side) to develop a nice crust
• Remove and set aside.

6- Sauté the Vegetables:

• Add more oil if necessary and sauté the onions and bell peppers until they soften (about 3-4 minutes).

7- Add Aromatics:

• Press the remaining garlic and ginger into the pan, followed by the rest of the spice mix.
• Stir for 20-30 seconds.

8- Build the Sauce:

• Add the crushed tomatoes and evaporated milk to create the sauce.
• Stir until everything is combined and the sauce takes on an orange-red hue.

9- Simmer with Chicken:

• Return the chicken to the pan, stir well, cover,
• Let simmer for 12-15 minutes on medium-low heat.

10- Final Touch:
- Taste the sauce, adjust seasoning with salt if needed,
- Remove from heat.

Prep Time: 30 minutes (up to 4 hours for marination)
Cook Time: 25 minutes
Total Time: 55 minutes to 4 hours, 25 minutes
Servings: 2
Calories per Serving: 649 kcal
Nutrition per Serving: Proteins: 61g, Fats: 22g, Carbohydrates: 60g
Equipment: Felu Nakiri Knife, non-stick Amzchef pan, induction stovetop, clear glass mixing bowl, small bowl, garlic press, tongs.

Cooking Tips:

• Squeeze lemon juice through your hand to catch seeds.
• Do not marinate chicken longer than 4 hours to prevent it from becoming mushy.
• Toasting spices develops deeper flavors.
• Using low-fat dairy reduces calorie intake significantly.

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Chicken Tikka Masala