Meat & Poultry
Chicken Tika Masala
This is a great way to make this dish bariatric friendly. Substituting the yogurt in place of heavy cream/whole milk. It still has the same creaminess and texture with less calories. Dried fenugreek leaves can be found on Amazon but can be substituted with kale, celery greens, fennel powder, or curr
Ingredients
- 1 lb boneless chicken thighs, cut into bite-sized pieces
- 1 tbsp olive oil
- 1 onion medium, diced
- 4 garlic cloves, minced
- 1 tbsp ginger, minced
- 2 tsp fenugreek leaves dried
- 1 tsp Kashmiri red chili powder
- 1 tsp Hungarian paprika
- 1 tbsp garam masala
- 1 can (14 oz) diced tomatoes
- 1/4 cup low-fat plain Greek yogurt
- salt and pepper to taste
- fresh cilantro, chopped, for garnish
Directions
- 1
In a large skillet, heat the olive oil over medium-high heat.
- 2
Add the chicken pieces and cook until browned on all sides, about 5-7 minutes.
- 3
Remove from the skillet and set aside.
- 4
In the same skillet, add the onion, garlic, and ginger.
- 5
Cook until the onion is softened, about 5 minutes (add another tbls of oil if you need to).
- 6
Add the garam masala, dried fenugreek leaves, Kashmiri red chili powder, Hungarian paprika, and garam masala.
- 7
Cook for 1 minute, stirring constantly.
- 8
Add the diced tomatoes and bring to a simmer.
- 9
Simmer for 5-7 minutes, until the sauce has thickened slightly.
- 10
Add the cooked chicken back to the skillet and stir to coat with the sauce.
- 11
Cook for 5-7 minutes, until the chicken is cooked through and the sauce has thickened.
- 12
Remove from the heat, stir in the Greek yogurt, then pit back on the heat for 2-3 minutes.
- 13
Season with salt and pepper, to taste.
- 14
Garnish with fresh cilantro and serve hot.
