Tikka for Two; Day 15

Welcome to the balmy isles of India, we are stopping over here briefly on our way to the Middle East!

Tonight’s dish is a quick Tikka Masala.

The recipe is a delicious low fat version that I found on Eatingwell.com, and even better it is made in a little under 1/2 an hour.

A big plus after a long day at work.

So let’s get straight into it;

Tikka for Two

Quick Tikka Masala for Two

Serves: 2
Calories per serve: 300
NB: I do not own the rights to this recipe and any alterations I have made are for personal taste.

Ingredients:

2 teaspoons garam masala (see Note)
1/4 teaspoon salt
1/8 teaspoon turmeric
1/4 cup all-purpose flour
250g of Chicken
2 teaspoons oil
3 cloves garlic – finely chopped or crushed
1 diced onion
1 Can of Chopped Tomatoes
2 tablespoons lite sour cream
1/4 cup chopped fresh coriander

The Core ingredients

Serve with 3/4 of a cup of Brown or White Rice per person

Method:

  1. Stir together garam masala, salt and turmeric in a small dish.
  2. Place flour in a shallow dish.
  3. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 1/2 teaspoons of the remaining flour.)
    2-2013-08-06 19.03.11
  4. Heat 1 teaspoon oil in a medium skillet over medium-high heat. Cook the chicken until browned, about 2 minutes per side. Transfer to a plate.
  5. Heat the remaining 1 teaspoon oil in the pan over medium-low heat.
  6. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 3 to 5 minutes.
  7. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute.
  8. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated.
  9. Add tomatoes and their juice. Bring to a simmer.
  10. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
  11. Stir in the light sour cream.
  12. Add the chicken and any accumulated juices to the pan.
  13. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes.
  14. Garnish with the chopped coriander leaves.

And that’s it!

A delicious fast dinner, as fast as our stop in India.

Tomorrow we are heading into the desert with a date and butternut squash chickpea salad.

Thanks for reading!

– Ginga Musings

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