LOW FAT CHICKEN TIKKA MASALA

Ingredients

4 - 6 Medium-Sized Boneless Chicken Breasts, de-skinned

MARINADE

1 cup FAT FREE Sour Cream or FAT FREE Yogurt
1 ½ tbsp Gharam Masala
1 ½ tsp Kosher Salt
1 tsp Garlic, minced
2 tbsp Cilantro, finely chopped

SAUCE

2 tsp Olive Oil
2 tsp Garlic, minced
1 can Tomato Puree, 28 oz
¼ cup Water
¼ tsp Crushed Red Pepper Flakes
1 tbsp Parsley, finely chopped
½ tsp Kosher Salt
¼ tsp Black Pepper
1 ½ tsp Gharam Masala
¼ cup FAT FREE Cream Cheese
¼ tsp Baking Soda

Directions

• In bowl, mix together Sour Cream, Gharam Masala, Salt, Garlic and Cilantro. Set Aside.

• In 13 x 9 baking pan, place Chicken Breasts in a single layer. Add Sour Cream marinade and toss until all breasts are evenly coated. Cover with plastic and refrigerate for 2 hours to overnight.

• Preheat oven to 400° F for 20 minutes.

• Once preheated, remove pan from refrigerator, uncover, discard plastic and place pan in oven. Bake for 1 hour and 15 minutes.

• Meanwhile in saucepan over medium-low heat, add oil and garlic. Sauté for 2 minutes.

• Add Tomato Puree, Water, Red Pepper Flakes, Parsley, Salt, Pepper and Gharam Masala. Stir to incorporate. Cover and bring to a simmer.

• Once simmering, stir in Cream Cheese. Recover and continue cooking for another 10 minutes.

• Remove lid and stir again. The Cream Cheese may take a while to melt into the sauce, so be patient. Add Baking Soda and stir. The sauce will begin to foam, which means it is doing its job.

• Cover and continue cooking for 20 minutes, stirring occasionally. Remove from heat and set aside.

• When chicken is finished, remove from oven. Let sit for 5 minutes.

• Cut each breast into 1” cubes and add them into the sauce. Toss well and serve over Basmati Rice.


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Low Fat Chicken Tikka Masala(Click Image To View Detail)

Category: Main Dishes

Servings: 4

Misfit Level: Adventurous

Notes From Betty:

Chicken Tikka Masala is usually made with Tandoori Chicken, which is not the case with this recipe. This is a very close replica of the authentic version in taste and appearance. The only things that are missing are the fat (Ghee, Cream, etc.) and the long preparation time. Personally, I am not a fan of Low-Fat anything, but Mama Mocker and her friends are requesting recipes that can help decrease their waist-line all while tasting Mockalicious! If you like Chicken Tikka Masala, then you will like this version just as much as the authentic version. I PROMISE! This one is for my dieting Misfits!

Gharam Masala is a spice blend that you can find in the spice aisle of your local grocery store. Check the McCormick’s section

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