Heart-Healthy Chicken Tikka Masala - Low-Fat, Flavorful

Ingredients

• •1 pound Boneless, skinless chicken breast (cut into bite-sized pieces)
• •1 tablespoon Olive oil
• •1 large Onion (finely chopped)
• •1/2 cup Plain low-fat yogurt (for marinade)
• •1 can Crushed tomatoes (15 oz can)
• •1/2 cup Light coconut milk
• •1/2 teaspoon Salt
• •4 cloves Garlic (minced)
• •1 inch Ginger (grated)
• •1 tablespoon Garam masala
• •1 teaspoon Coriander powder
• •1/2 teaspoon Turmeric powder
• •1 teaspoon Cumin powder
• •1/4 teaspoon Cayenne pepper (optional, adjust to taste)
• •1/4 cup Fresh cilantro (chopped, for garnish)

Instructions

1. 1.

   In a large bowl, combine yogurt, half of the minced garlic, grated ginger, garam masala, turmeric, cumin, coriander, cayenne pepper, and salt. Add the chicken pieces and coat them well. Cover and refrigerate for at least 1 hour or overnight for better results.

2. 2.

   Heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until it becomes translucent.

3. 3.

   Add the remaining minced garlic and sauté for another minute. Then add the marinated chicken pieces and cook until they are browned on all sides, about 5-7 minutes.

4. 4.

   Pour in the crushed tomatoes and stir to combine. Let the mixture simmer for about 20 minutes on low heat, allowing the flavors to meld together.

5. 5.

   Stir in the light coconut milk and continue to simmer for another 10 minutes, until the sauce thickens slightly.

6. 6.

   Garnish with fresh cilantro and serve warm with brown rice or whole grain naan.