Meal Prep Extravaganza

Chicken Tikka Masala

Name: Chicken Tikka Masala
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup plain yogurt or Greek yogurt; 2 tablespoons fresh lemon juice; 1 1/2 teaspoons cumin; 1 teaspoon garam masala; 1/2 teaspoon red chili powder (not cayenne pepper); 1 teaspoon salt; 2 teaspoons grated fresh ginger; 2 teaspoons finely minced garlic; 1 1/2 pounds boneless, skinless chicken breast (, cut into small bite-sized pieces); 2 tablespoons vegetable oil; 2 tablespoons butter; 1 large sweet onion (, finely diced); 2 teaspoons grated ginger; 2 cloves garlic (, finely minced); 2 teaspoons brown sugar; 1 teaspoon ground coriander; 1 teaspoon cumin; 1 teaspoon smoked paprika; 1 teaspoon garam masala; 8 ounce can tomato sauce (unseasoned); 1 1/4 cups heavy cream; 1/4 cup 1/4 cup water (, only if needed); chopped cilantro (, for garnish); naan bread; cooked basmati rice

4 servings

porcije

10 minutes

aktivno vrijeme

45 minutes

ukupno vrijeme

Započni kuhanje

Sastojci

1 cup plain yogurt or Greek yogurt

2 tablespoons fresh lemon juice

1 1/2 teaspoons cumin

1 teaspoon garam masala

1/2 teaspoon red chili powder (not cayenne pepper)

1 teaspoon salt

2 teaspoons grated fresh ginger

2 teaspoons finely minced garlic

1 1/2 pounds boneless, skinless chicken breast (, cut into small bite-sized pieces)

2 tablespoons vegetable oil

2 tablespoons butter

1 large sweet onion (, finely diced)

2 teaspoons grated ginger

2 cloves garlic (, finely minced)

2 teaspoons brown sugar

1 teaspoon ground coriander

1 teaspoon cumin

1 teaspoon smoked paprika

1 teaspoon garam masala

8 ounce can tomato sauce (unseasoned)

1 1/4 cups heavy cream

1/4 cup 1/4 cup water (, only if needed)

chopped cilantro (, for garnish)

naan bread

cooked basmati rice

Upute

In a bowl, whisk together all the ingredients for the marinade; add the chicken and toss to coat. Let marinate for 15 minutes to 1 hour (ideally overnight in the fridge, if time permits.)

Warm oil in a large skillet (preferably cast iron) over medium-high heat. Once shimmering, add chicken pieces in batches, if necessary, making sure not to crowd the pan. Let them fry, untouched, for 1 minute to develop a crust, then saute until browned for about 5 more minutes. Set aside and keep warm.

Melt the butter in the same pan. Saute the onions until soft (about 3 minutes) while scraping up any browned bits stuck on the bottom of the pan. Add ginger and garlic; sauté for 30 seconds until fragrant.

Add in the brown sugar, coriander, cumin, paprika, garam masala, and salt. Stir occasionally for about 15 seconds until fragrant.

Pour in the tomato sauce; let simmer gently for about 3-5 minutes, stirring occasionally until sauce thickens and becomes deeper in color.

Stir in the cream until incorporated.

Add the partially cooked chicken along with its juices back to the pan; cook for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling. Pour in the water to thin out the sauce, only if necessary.

Serve over cooked basmati rice, with Naan bread, and garnish with chopped cilantro.

Prehrana

Veličina porcije

Kalorije

667 kcal

Ukupno masti

47 g

Zasićene masti

29 g

Nezasićene masti

Trans masti

1 g

Kolesterol

234 mg

Natrij

977 mg

Ukupni ugljikohidrati

20 g

Dijetalna vlakna

3 g

Ukupni šećeri

12 g

Proteini

42 g