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Friday, December 9, 2011

Chicken Tikka Masala

Serve 4. Hands on time: 1 hour. Total time: 4 hours, 15 minutes (includes marinating time).

This dish is full of flavor and dimension, thanks to a tantalizing combination of spices tempered by a creamy tomato sauce. Once you have mastered this version, try substituting lamb, beef, or even shrimp for the chicken.
•    1 cup low fat plain yogurt
•    1 tbsp finely grated fresh ginger
•    2 cloves garlic, minced
•    1-1/2 tsp ground coriander
•    1-1/2 tsp ground cumin
•    1 tsp fine sea salt
•    ½ tsp fresh ground black pepper
•    ¼  tsp ground cardamom
•    ¼ tsp ground turmeric
•    ½ tsp ground cayenne pepper
•    1-1/2 lb boneless, skinless chicken breast, cut into 1-1/2 inch pieces
•    High heat cooking oil ( such as safflower, sunflower or peanut oil) as needed to oil grate
•    Fresh cilantro sprigs for garnish
•    1-1/2 tsp safflower oil
•    1 large onion, cut into ¼-inch dice
•    2 cloves garlic, minced
•    1 tsp minced fresh ginger
•    4-1/2 tsp garam masala
•    1-1/2 tsp chile powder
•    1/8 tsp ground cayenne pepper
•    1 24 to 26-oz jar or box no- slat- added strained tomatoes
•    ½ tsp fine sea salt
•    2/3 cup low-fat sour cream, room temperature

Cooking Tool:
•    4 to 6 metal skewers, 10 to 12 inches long ( if using wood skewers, soak first for 10 minutes to help avoid burning)

One: In a medium bowl, combine yogurt, 1 tbsp grated ginger, garlic, coriander, cumin, 1 tsp salt, black pepper, cardamom, turmeric and ½ tsp cayenne. Transfer mixture to a large resealable bag and add chicken, tossing to coat. Close bag, squeezing out as much air as possible; set aside in refrigerator for 4 to 8 hours.

Two:  thread chicken onto skewers ( 4 to 6 pieces, or whatever will fit(, discarding marinade.

Three: preheat grill to high and lightly oil grate.(alternatively, preheat broiler to high and position rack about 5 inches from heat source.) arrange chicken on grill ( if broiling, place chicken on a rimmed baking sheet lined with foil or parchment paper) and cook, turning once or twice, until just cooked through and browned in spots, about 12 minutes. Remove from heat and set aside.

Four: prepare sauce: in a large nonstick skillet, heat oil on medium. Add onion, garlic and 1 tsp minced ginger and cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Add garam masala, chile powder and 1/8 tsp cayenne and cook, stirring, for 1 minute. Add tomatoes and ½ tsp salt; bring to a boil. Reduce heat to a simmer, cover partially and cook, stirring occasionally, until sauce is slightly thickened, about 10 minutes.

Five: stir in sour cream, remove chicken from skewers and add to sauce, stirring to combine. Cover partially and continues to simmer, stirring occasionally, for 5 minutes. Garnish with cilantro and serve.

Nutritional Facts:
This recipe is an excellent source of protein and B vitamins- especially niacin (vitamin B). a single serving dishes up over 75% of your daily recommended intake of this nutrient, which helps release the energy in the foods we eat.

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