SERVES 10 / PREP: 15 MINUTES / COOK: 4 TO 8 HOURS / TOTAL: 4 TO 8 HOURS
Culinary delights from around the world are increasingly part of the typical American diet. Many are low calorie and healthy, while others are often prepared with high-fat ingredients like butter, cream, and lots of added sodium. This healthier twist on a popular Indian dish is sure to leave you feeling full and satisfied. The creamy tomato sauce is divine and keeps the chicken tender. With the addition of some simple seasonings, you can take a weeknight meal to a whole new level of flavor.
3 pounds boneless, skinless chicken breasts
1 large white onion, diced
2 tablespoons minced ginger or 1½ tablespoons ground ginger
1 (29-ounce) can tomato puree
1½ cups low-fat plain Greek yogurt, plus additional for garnish (optional)
2 tablespoons garam masala
4 teaspoons minced garlic
1 tablespoon ground cumin
2 teaspoons ground cayenne pepper
1½ teaspoons ground paprika
¾ teaspoon ground cinnamon
¾ teaspoon freshly ground black pepper
2 dried bay leaves
Chopped fresh cilantro, for garnish (optional)
1 In the slow cooker, stir to combine the chicken, onion, ginger, tomato puree, yogurt, garam masala, garlic, cumin, cayenne pepper, paprika, cinnamon, and black pepper, coating the chicken breasts well.
2 Place the bay leaves on top of the mixture.
3 Cover and cook for 4 hours on high or 8 hours on low.
4 Remove the bay leaves. Stir the tikka masala with a wooden spoon, breaking up the chicken breasts. They should break apart easily.
5 Serve each portion garnished with a dollop of yogurt (if using) and a sprinkle of cilantro (if using).
Serving tip: This low-carb dish is great all on its own, or, if tolerated, you can serve it over brown jasmine rice. Even better, try it over no-carb riced cauliflower. Don’t forget the dollop of Greek yogurt on top for additional creaminess and protein.
Per Serving (5 ounces): Calories: 207 Total fat: 3g Sodium: 622mg Total carbs: 12g Sugar: 5g Fiber: 2g Protein: 33.g
¼ cup (2 ounces) ½ cup (4 ounces) 5 ounces