Chicken (or Chickpea) Tikka Masala Recipe

Bowl of Indian food with rice

Chicken (or Chickpea) Tikka Masala Recipe

  • Makes: 4 Servings
  • Ready In: 50 mins
  • Prep Time: 10-15 mins
  • Cook Time: 40 mins

I love Indian food don’t you?  Serve with Golden Spice Rice and Blanched Broccoli to balance out the slightly rich sauce on the chicken.  Hold on here.  This can be a vegetarian dish too!  See instructions below.  Nutritional information for the vegetarian version:   Per Serving Chickpea Tikka Masala: 481 calories 15.63g protein 27.46g fat 959 mg sodium 42.76g carbohydrate 10.83g fiber 12.56 sugar

    Nutritional Information (per serving)

  • Calories: 522
  • Fat: 33g
  • Protein: 40g
  • Sodium: 1028mg
  • Carbohydrates: 12g
  • Fiber: 2g
  • Sugar: 7g

Ingredients:

  1. Marinade:
    1 cup yogurt
    1 tablespoon lemon juice
    2 teaspoons ground cumin
    1 teaspoon ground cinnamon
    ½ teaspoon cayenne pepper
    ½ teaspoon freshly ground black pepper
    1 tablespoon minced fresh ginger
    ½ teaspoon salt, or to taste

    1-1 1/2 pounds boneless skinless chicken breasts, cut into bite-size pieces
    4 long skewers

    1 tablespoon butter
    1 clove garlic, minced
    1 jalapeno pepper, finely chopped
    2 teaspoons ground cumin
    2 teaspoons paprika
    ½ teaspoon salt, or to taste
    1 (8 ounce) can tomato sauce
    1 cup organic heavy cream
    1/4 cup chopped fresh cilantro

Directions:

  1. 1. In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and salt. Stir in chicken, cover, and refrigerate for 1 hour.

    2. Preheat a grill for high heat or use the broiler.

    3. Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill or broil until juices run clear, about 5 minutes on each side.

    4. Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with cumin, paprika, and salt. Stir in tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

    Variation: Chickpea Tikka Masala

    Soak 1 cup dry chickpeas overnight. Drain off soaking water. Simmer chckpeas in yogurt spice marinade (above) plus 1 cup water until tender. Start at direction #4. Where it says to add chicken, add chickpeas instead.

Cynthia Lair

Article written by

Cynthia is an Assistant Professor and Culinary Curriculum Director at Bastyr University. She is also the host of the online cooking show Cookus Interruptus featuring over 170 recipes and the author of Feeding the Whole Family and the new Feeding the Young Athlete. Watch her TEDx talk How to Cut an Onion!

 

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