Chicken Tikka Masala

What You Need:

  • 3 pounds skinless chicken thighs and boneless chicken breast halves
  • 1 onion, chopped
  • 2 teaspoons fresh ginger, grated
  • 2 tablespoons fresh garlic, minced
  • 2 tablespoons garam masala
  • 2 teaspoons chili powder
  • 1 tablespoon cumin
  • 1 tablespoon curry powder
  • 2 teaspoons salt
  • 1 can organic Thai coconut milk
  • Juice of 1 lemon
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons extra virgin olive oil or coconut oil

What You Do:

  1. Have your child sprinkle the chicken liberally with garam masala powder.
  2. Broil on a rack in a roasting pan for 15 minutes. 
  3. Meanwhile, heat the oil in a pan and add the onion, garlic and ginger.
  4. Ask your child to add the dry spices and cook for three minutes, until the onion is translucent.
  5. Stir in the coconut milk to the spice and onion mixture. If you can tolerate dairy products, you can substitute 1½ cups of plain yogurt for the coconut milk.
  6. Add the lemon juice and cilantro.
  7. Next, remove the chicken from the oven and reduce the oven to 350 degrees.
  8. Remove the chicken from the rack in order to remove the rack, and return the chicken to the roasting pan.
  9. Have your child pour the sauce over the chicken and cover it with foil. 
  10. Bake for 20-25 minutes or until the juices in the chicken run clear.
  11. Cut the chicken breasts into thin slices if desired and plate with the chicken thighs.
  12. Garnish with additional fresh cilantro and chopped onion (optional).
  13. Serve with Coconut Rice (LINK) and a refreshing cucumber-mint raita salad made of diced cucumber, several dashes of cumin, a dollop of plain yogurt or light sour cream, fresh mint or cilantro, salt, a pinch of cayenne pepper or chili pepper, and a squeeze of fresh lemon.

Try serving this delicious dish with our recipe for Gluten Free Coconut Rice.

Did You Know?

What is garam masala? It is a blend of spices that is commonly found in Indian and South Asian countries. It comes from the Hindi words “garam” which means hot, as in rich and intense in spices but not hot like chili peppers, and “masala” which means mixture. The spice blend varies from place to place, but some of the common ingredients include cardamom, cinnamon, cloves, coriander, cumin, malibar leaves, long pepper (pippali), nutmeg, peppercorns, and star anise.

Recipe courtesy of Marlese Ramirez-Carroll, Nutrition Consultant

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