Chicken Tikka Masala with Cauliflower Rice
1 Weight Watchers point
| Servings | Prep Time |
| 6 | 30minutes |
| Passive Time |
| 1hour |
|
|
Ingredients
- 1pound chicken breastcut in large chunks
- 1/2cup gingerfreshly grated
- 1/2cup garlicfreshly grated
- 1cup fat free Greek yogurt
- 1 serrano pepperdiced (seeded if you want a milder Tikka)
- 2 1/2teaspoons kosher salt
- 1/2teaspoon black pepperfreshly ground
- 2tablespoons light butter
- 1teaspoon garam masala
- 2teaspoons paprika
- 6 on-the-vine tomatoescored and diced (retain seeds)
- 1/2head cauliflower
- 1teaspoon canola oil
- 1tablespoon fenugreek leavesground
- 1/2cup skim milk
- 1/2ounce fresh cilantrofor garnish
Instructions
- Trim any remaining fat from the chicken. Combine 1/2 of ginger and 1/2 of garlic with yogurt, pepper and 1 teaspoon of salt. Thoroughly coat chicken and marinade for 1 hour in refrigerator, or up to overnight.
- Add butter to a large non-stick pan on medium heat, then add remaining garlic, ginger, and Serrano pepper. Stir occasionally (I use the edge of a spatula) until the mixture starts to brown.
- Stir in garam masala and paprika, and cook for 1 more minute to release the flavors of the spices. Add tomatoes, scraping up whatever sticks to the pan, and cook on medium heat for 2 minutes. Raise the heat to a boil, then lower to a simmer for another 20 minutes with no cover on the pan.
- NOTE: the following can be done in a pan, but you’ll miss out on the amazing flavor imparted by the grill. You might want to put foil down on the bottom of your grill to catch dripping yogurt. Also, don’t worry about the chicken cooking through here, as the last part of the recipe will complete the cooking process.
- While the mixture is simmering, lightly brush your gas or wood-fired grill with oil. Fire up your grill, then lower flames to medium. Carefully place the marinaded chicken on the grill (so it doesn’t fall through!) and cook for 2 minutes per side. Set aside.
- NOTE: microwaving the grated cauliflower will make it soggy!
- Grate half a head of cauliflower with a box grater. Place cauliflower in a pan on medium heat and cook for 10 minutes, stirring to ensure equal cooking.
- When the sauce in the pan (from step 3) is done cooking, pour it into a blender and puree. Pour back into the pan.
- Grind fenugreek leaves in a spice grinder (I use a coffee grinder that I never use for coffee). Fenugreek leaves can be found at any Asian grocery store. The seeds and powder are much more intense, so use a teaspoon instead of a tablespoon if making that substitution.
- Add fenugreek and chicken to the pan and simmer for 10 minutes, stirring occasionally. Stir in milk. Serve over cauliflower rice.
Recipe Notes
Serve with light naan bread and eat at your desk if you want to impress your co-workers.
