The Millennial Chef

Healthy Chicken Tikka Masala

Ingredients:

Marinade:

2 pounds of chicken breasts, cut into cubes

1 cup of nonfat, plain yogurt

1 lemon. juice and zest

4 cloves of minced garlic

1.5 tablespoons of minced ginger

1 teaspoon of garam masala

1 teaspoon of cumin

1 tablespoon of paprika (I used hot paprika to give this a little spice, but you can use sweet as well)

1 tablespoon of dried or fresh Parsley

1 tablespoon of salt

1 teaspoon of pepper

Sauce:

1 tablespoon of coconut oil (or vegetable/canola oil)

2 shallots, minced

4 cloves of minced garlic

1.5 tablespoons of ginger

1-2 teaspoons of chili powder

1-2 teaspoons of cumin

1-2 teaspoons of coriander

1-2 teaspoons of turmeric

1-2 teaspoons of sweet paprika

1 teaspoon of dried marjoram

1 teaspoon of garam masala

1 tablespoon of tomato paste

1 28 oz can of tomato puree (or 15 oz if you like it less saucy)

1 cup of water

1 cup of fat free milk (or you can use whole milk, or half and half, or cream, up to you!)

Parsley

Salt and pepper, to taste

Cauliflower Rice:

1 tablespoon of coconut oil (or vegetable/canola oil)

2 12 oz packages of frozen cauliflower rice

Salt and pepper, to taste

Parsley

Naan bread, to scoop up all of that lovely sauce

Serving size: 4-6

Directions:

  1. Preheat your oven to 450.
  2. Start by marinating your chicken. This can be done the night before, or at minimum this needs to sit for 15 minutes. Cube your chicken breasts into small chunks. Add them to a bowl and add the rest of the ingredients of the marinade. Mix well, cover with saran wrap and put in the fridge. Once it's marinated for at least 15 minutes, add the chicken to a sheet tray in a single layer and bake for 15 minutes.
  3. While the chicken is baking, make your sauce. Add 1 tablespoon of coconut oil to large saute pan with high sides or a pot. Add the shallot, garlic and ginger and cook on medium to low heat. You do not want to burn this. Stir frequently for 5 minutes or so, or until the vegetables have softened. Then, add the chili powder, cumin, coriander, turmeric, paprika, marjoram and garam masala. Toast these spices for a minute, or until they turn fragrant. Next, add in the tomato paste, puree, and water. Mix, bring up to a boil, down to a simmer, and cook for 10 minutes. Then, add in the milk. You you can add more or less milk to your liking. Taste and adjust any seasonings. Cook for another 5 minutes or so and then add 1-2 tablespoons of fresh parsley and mix. Taste again for seasonings here. Then, add in the cooked chicken and cook for another 15 minutes on low heat. The sauce will thicken up here so if you want to thin it out at all, add more milk.
  4. The cauliflower rice is as easy as it gets! Add the coconut oil to a pan, bring it up to a medium heat and pour the cauliflower rice in. Season with salt and pepper, and mix until it's thawed and warmed through. Add in fresh parsley and you're done!
  5. I like the throw the naan bread on an open flame on the stove to warm it up and char it a bit, so if you like that as well, do that right before serving. Then, to assemble, add the cauliflower rice down to a bowl, top with your chicken tikka masala with so much sauce, garnish with parsley and eat with your naan bread!

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