I know, I know…I’m hung up on the garam masala and Indian spice flavors lately, but they are pretty yummy. Here is a dish that most certainly satisfies the desire for comfort food.

Usually Chicken Tikka Masala is made with heavy cream and butter, but this version is a bit lighter with Greek yogurt and milk.  Using brown Basmati rice or even a blend of Basmati and wild rice bumps up the health factor a notch.  Rice is still a starchy carbohydrate and will raise the blood sugar, but everything in moderation is a good rule of thumb when it comes to nutrition.

HEALTHIER CHICKEN TIKKA MASALA

Chicken Marinade:

• 3 oz plain fat free Greek yogurt (just get one standard 6 oz container)
• 1 Tbsp lemon juice
• 1 tsp ground cumin
• 1 tsp garam masala (Indian spice blend that you can find at Harmony  Co-op here in Bemidji in the bulk spices section)
• ¼ tsp cayenne pepper (optional if you want some heat)
• 1 tsp freshly ground black pepper
• 1 tsp minced fresh ginger root
• 3 boneless skinless chicken breasts

For the sauce:

• 2 tsp extra virgin olive oil
• 1 small onion, minced
• 2 tsp fresh ginger, grated
• 3 cloves garlic, minced
• 2 cups crushed tomatoes or 2 cans petite diced tomatoes
• 3 oz fat free Greek yogurt (the other half of the 6 oz container)
• 1/2 cup 1% milk
• 1 tsp cumin
• 1 tsp garam masala
• 1 tsp coriander (I found this in the Harmony Co-op bulk spice section also)
• 1 tsp chili powder
• Fresh chopped cilantro
• Brown Basmati rice (or other rice to serve it over)

Cut the chicken breasts into cubes and combine with the marinade ingredients. Refrigerate for 30 mintues to an hour.

For the sauce:  Heat oil in a large  skillet over medium heat. Add the onions and cook until golden (about 5 minutes). Add the grated ginger, stir for one minute then add the garlic and cook another minute. Add cumin, garam masala, coriander, chili powder, mix well until fragrant, about 2 minutes. Stir in tomatoes, yogurt, and milk. Let sauce simmer on low heat until it thickens.

Place chicken in hot skillet over medium high heat.  Cook for about 3 minutes on each side or until chicken is cooked.  Add the chicken to simmering sauce. Add a chopped cilantro and serve over rice.