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Chicken Tikka Masala

Get Ready

Servings: Serves 5

Cook Time: 15 minutes

Prep Time: 50 minutes


2 (9 oz.) skinless, boneless chicken breasts
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/2 tsp. turmeric
1/2 tsp. cayenne
1 tsp. ground cumin
2 tsp. garam masala, divided
3 tsp. minced garlic, divided
1/3 cup light sour cream
2 Tbsp. light olive oil
1 cup diced onion
11/2 Tbsp. grated fresh ginger
2 Tbsp. tomato paste
31/2 cups chopped fresh tomatoes, drained
1/4 cup half-and-half
1/2 cup low-fat cottage cheese
cooked rice (optional)
naan bread (optional)
cilantro sprigs for garnish (optional)


1. Slice chicken breasts through horizontally so there are 4 pieces. Pound each to a thickness of about 1/3 inch. Season with salt and pepper. In a small bowl or cup, mix together turmeric, cayenne, cumin, and 1 tsp. of the garam masala and sprinkle half onto chicken.
2. Add remaining spice mixture to a pie pan or shallow bowl. Combine with 1 tsp. of the garlic and sour cream; mix well to combine. Dip chicken pieces in sour cream mixture, covering the surface.
3. In a large nonstick skillet, heat oil to shimmering over medium-high heat. Add chicken pieces 2 at a time and cook until just cooked through, about 3 to 4 minutes per side (160degreesF on an instant-read thermometer). Transfer chicken to a plate and tent with foil to keep warm.
4. Immediately add onion to hot skillet, along with remaining 2 tsp. garlic, ginger, and tomato paste and stir fry for 2 to 3 minutes. Add tomatoes and simmer to reduce slightly, about 5 to 7 minutes.
5. While sauce simmers, puree until smooth half-and-half and cottage cheese in a blender, food processor, or with an immersion blender. Lower heat over sauce and add cottage cheese mixture with remaining 1 tsp. garam masala. Blend sauce with an immersion blender until smooth, or transfer it to a blender or food processor, blend, then return to pan.
6. Slice cooked chicken into bite-size pieces. Add, with any juices, to sauce and heat until warmed through. Transfer to a serving plate or bowl. Serve warm, with rice or naan and garnished with cilantro sprigs if desired.
Source: Hannaford fresh Magazine, May - June 2014

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 5
Base Nutrients
Calories n/a
Calories from Fat n/a
Total Fat n/a
Saturated Fat n/a
Cholesterol n/a
Sodium n/a
Total Carbohydrates n/a
Dietary Fiber n/a
Protein n/a
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a

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