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chicken tikka masala
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Chicken tikka masala

Chicken tikka masala is a popular Indian dish that typically consists of marinated pieces of grilled or baked chicken in a creamy tomato-based sauce.
Prep15 minutes
Cook30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Indian
Keyword: chicken, ibs, low fodmap
Servings: 4
Calories: 373kcal

Ingredients

Chicken marinade

  • 1 pound boneless skinless chicken breast or thighs, cut into bite-sized pieces
  • ½ cup lactose-free plain yogurt
  • 1 tablespoon grated ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon garam masala
  • ¼ teaspoon turmeric
  • salt and pepper to taste

Sauce

  • 2 tablespoons olive oil or ghee
  • ½ teaspoon cumin seeds
  • 1 tablespoon grated ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon garam masala
  • ¼ teaspoon turmeric
  • ¼ teaspoon red chili powder optional
  • 2 medium tomatoes
  • 1/2 cup lactose-free heavy cream optional
  • salt and pepper to taste
  • fresh cilantro for garnish

Instructions

  • In a large bowl, whisk together the yogurt, grated ginger, ground cumin, ground coriander, garam masala, turmeric, salt, and pepper. Add the chicken pieces and toss to coat. Cover and refrigerate for at least 1 hour, or overnight if possible.
  • Preheat the oven to 400°F. Line a baking sheet with parchment paper or foil.
  • Spread the marinated chicken pieces out in a single layer on the prepared baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through and slightly browned.
  • While the chicken is cooking, heat the olive oil or ghee in a large saucepan or Dutch oven over medium-high heat.
  • Add cumin seeds and the grated ginger. Cook for 1-2 minutes until fragrant.
  • Add the tomatoes and sauté until tomatoes turn fully mushy.
  • Add the ground cumin, coriander, garam masala, turmeric, red chili powder (if using), salt, and pepper. Mix well into the cooked tomatoes. and cook for another 1-2 minutes, until the spices are fragrant.
  • Stir in the cooked chicken pieces. Cook for another 5-10 minutes, until the chicken is heated through, and the sauce thickens. (Optional - add in some lactose-free heavy cream and cook till the sauce is creamy.)
  • Garnish with fresh cilantro, if desired. Enjoy the chicken tikka masala with rice or with roti/naan.

Notes

Nutrition: Carbohydrates:23g; Protein:34g; Fat:12g; Saturated Fat:4g; Cholesterol: 229mg; Sodium:645mg; Fiber:3.7g