Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"If variety is the spice of life, then my life must be one of the spiciest you ever heard of. A curry of a life. -Paul Child" --Julia Child, My Life in France
Chicken Tikka Masala is a recipe that has dozens of variations. At its foundation are flavors of garlic, ginger, cardamom, paprika and turmeric. The variations run to other flavors of sweetness, tartness and spicy heat. There are many claims at the origins of the recipe but most histories converge on it coming out of England in the 1970s as immigrant chefs launched Indian restaurants across the country.
This dish is another great example of how Mediterranean diet principles cut across so many cultures. Veggies, fruits, great quality oils, and fermented dairy all add points to your Med Diet Score. This recipe is quick to prepare (but for the simmering), easy, and quite delicious. Because the dish is full of great spice you don't need much salt to have a great salty flavor. Serve over brown rice or lentils.
Servings: 4 | Serving size: about 2 cups
Cooking Time: 90 Minutes
This recipe can easily be multiplied and makes great leftovers. Serve over Brown Rice.
Place the oil in a large skillet over medium high heat.
Add the minced garlic and cook for about 2 minutes. Stir frequently.
Add the ginger and cook for about 2 minutes. Stir frequently.
Add the onion and cook for about 5 minutes. Stir frequently.
Add the chicken and cook for about 5 minutes. Stir frequently.
Add the coriander, cardamom, nutmeg, paprika, garam masala, turmeric, cayenne, salt, tomatoes, vegetable stock, lime juice, and water.
Stir and reduce the heat until the stew is simmering.
Cook, covered, for 45 minutes.
Let cool for about 5 minutes and fold in the yogurt.
Serve over brown rice.
Nutrition Facts
Serving size: about 2 cups
Servings: 4
Amount Per Serving
Calories 240 | Calories from Fat 81 |
% Daily Value |
Total Fat 9g | 11% |
Saturated Fat 2g | 9% |
Monounsaturated Fat 4.5g | |
Trans Fat 0g | |
Cholesterol 105mg | 36% |
Sodium 280mg | 12% |
Total Carbohydrates 17g | 6% |
Dietary Fiber 4g | 15% |
Sugars 9g | |
Protein 25g |
Vitamin A 6% | Vitamin C 25% |
Calcium 8% | Iron 11% |
Vitamin K 9mcg | Potassium 700mg |