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Recipe Category / Chicken and Turkey

Chicken Tikka Masala

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Chicken Tikka Masala

Method

For the marinade

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • In a bowl add the turmeric, the cumin, the chili, the coriander, the paprika, salt, pepper, and mix.
  • Add the yogurt and mix well until the ingredients are homogenized.
  • Cut the chicken into small pieces and add it to the bowl with the marinade. Ideally, cover it with plastic wrap and refrigerate for 2-3 hours.
  • Spread the chicken into a baking pan and bake for 15 minutes.

For the rice

  • Place a pot with boiling water over low heat.
  • Add the rice, the olive oil, salt, pepper, the bay leaf, the lemon peels, and cover the pot with the lid.
  • Simmer for 10-12 minutes.

For the sauce

  • Place a frying pan over high heat and add the olive oil.
  • Finely chop the onion, the garlic, and add them to the pan.
  • Add the sugar, the turmeric, the cinnamon, the bay leaf, and mix.
  • Deglaze the pan with the water, add the grated tomatoes, the tomato paste, and mix.
  • Add the heavy cream, salt, pepper, and simmer for 3-4 minutes.
  • Transfer the chicken to the sauce, add the coriander finely chopped, and mix. Keep boiling for 1-2 minutes until the sauce thickens.
  • Serve the chicken with the rice and the coriander.
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Nutritional
Chart

Nutrition information per portion

462
Calories (kcal)
23 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

15.0
Total Fat (g)
21 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.1
Saturated Fat (g)
21 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

50.0
Total Carbs (g)
19 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.8
Sugars (g)
11 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

30.0
Protein (g)
60 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.1
Fibre (g)
12 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.5
Sodium (g)
25 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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