Quick Chicken Tikka Masala for Two

INGREDIENTS

• 2 teaspoons garam masala (see Note)
• 1/4 teaspoon salt
• 1/8 teaspoon turmeric
• 1/4 cup all-purpose flour
• 8 ounces chicken tenders
• 2 teaspoons canola oil, divided
• 3 cloves garlic, minced
• 1 small sweet onion, diced
• 2 teaspoons minced fresh ginger
• 1 15-ounce can diced tomatoes, undrained
• 2 tablespoons whipping cream
• 1/4 cup chopped fresh cilantro for garnish

PREPARATION

1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with 1/4 teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 1/2 teaspoons of the remaining flour.)
2. Heat 1 teaspoon oil in a medium skillet over medium-high heat. Cook the chicken until browned, about 2 minutes per side. Transfer to a plate.
3. Heat the remaining 1 teaspoon oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 3 to 5 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 1/2 teaspoons flour and stir until coated. Add tomatoes and their juice. Bring to a simmer. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.

NUTRITION

Per serving: 300 calories; 12 g fat ( 4 g sat , 5 g mono ); 79 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 659 mg sodium; 692 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), potassium (20% dv), iron (19% dv).

     delicious way to cook a healthy indian dish...