Healthy Chicken Tikka Masala w/o Garam Masala
What, you think you fancy cuz you gots a bunch of upscale spices all in yo pantry?
Sorry, I reverted to my gangster voice for a moment. What I meant to say is: Isn’t it a pain when you want to make a tasty recipe but it calls for all kinds of obscure ingredients?
Like “Garam Masala,” for instance. It’s the main spice used in a lot of Indian dishes, primarily Chicken Tikka Masala. Who actually has that in their spice rack? And if you do go buy it, when are you going to use it again?
Yesterday, I was feeling less than stellar. I woke up with a sore throat and a runny nose, a mere 24 hours after making fun of my BF for his weak immune system, and declaring my superior Super Hero-like defenses.
In an effort to stave off the inevitable illness, I started slamming green tea lattes and googling cures for the common cold.
Did you know a bunch of spices in your kitchen can supposedly help you recover quicker? Garlic, ginger, and turmeric are all commonly used in home remedies to help boost immunity and ease cold symptoms.
You know what else they’re used in? My absolute favorite Indian dish, Chicken Tikka Masala. I have fond memories of enjoying it while lounging on a pillow at Electric Karma with Jennifer Love Hewitt and some random dude making out at the table next to me, but I digress.
Unfortunately, Chicken Tikka Masala is also traditionally loaded with heavy cream. After scouring the web a little longer, I found a ton of healthy recipes where you replace the cream with yogurt and/or light milk. Hallelujah, problem solved. Until I saw the spices.
Aint no way my sniffly behind was crawling to Whole Foods to buy grams majababa. Aint nobody got time for that.
Whoa, again I apologize. T-town (Tucson) Whitney is easily agitated when sick.
Anywho, I used a smorgasbord of different recipes, and with the assistance of Wikipedia, came up with my own recipe for Chicken Tikka Masala, no garam masala needed. I also seemed to have forgotten to restock my cardamom supply (can you believe it), so I subbed that for more more cinnamon and ginger.
Don’t be intimated by the long list of ingredients, it’s really just a compilation of spices you most likely have on hand. And if you don’t have one, google substitutions for it, they’re endless.
This is made in a slow-cooker, which — if you’re sick like me — leaves you plenty of time to lay on the couch watching House of Cards while your appliance does all the work.
Healthy Chicken Tikka Masala
Ingredients:
1 lb Boneless Skinless Chicken Breast
1/2 can (1 C.) of Light Coconut Milk
1/2 C. Diced Tomatoes
1/2 C. Tomato Sauce (no sugar added)
1/2 C. FF Greek Yogurt
1 T. Coconut Flour
2 Garlic Cloves, minced
2 T. Fresh Ginger Root, minced
2 T. Cumin
1 1/2 tsp. Coriander
1 tsp. Turmeric
1/2 tsp. Ground Pepper
1/2 tsp. Cinnamon
1/2 tsp. Paprika
1/4 tsp. Ginger
1/4 tsp. Nutmeg
Pinch of Ground Cloves
(I only had whole cloves but I smashed one and violà)
Cilantro to garnish
Directions:
1. Dice your chicken into cubes.
2. Mix everything except the flour and yogurt together, thoroughly. Place chicken in the slow-cooker and pour mixture over.
3. Slow cook for 4 hours on high or 8 hours on low.
4. About 15-20 minutes before you’re ready to serve, add the yogurt and coconut flour. Stir and return cover.
5. Enjoy!
Total Calories: about 220 (serves 4)
Sticking with the sorta-kinda, grain-free kick I’ve been on, I served it up on a beautiful bed of cauliflower rice. Don’t know how to make cauliflower rice, I’ve got a full tutorial coming up soon!
*Linking up with Jenn over at Peas & Crayons for What I Ate Wednesday, Kelly The Kitchen Kop for Real Food Wednesday, and Danielle of Poor & Gluten Free for Waste Not Want Not. Thanks ladies for the lovely link parties!
Cat says:
I like the gangster voice! Made me think of http://thugkitchen.com/ ;)
Amazingly, I have all these spices! This never happens. I’m always subbing one green thing for something else and realising… it tastes nothing like the original. THIS I can do :D
Whitney English says:
Haha, love Thug Kitchen. If only I could be that gangsta…but alas, I also tend to use a lot of sayings that only my grandpa recognizes.
Lindsay Smith says:
I tend to eat Matzah ball soup when I’m sick, if I have the ability to make it for myself. This recipe looks really delicious. I’m definitely going to have to try it out sometime.
GiGi Eats Celebrities says:
I always wanted to dump this recipe in my mouth – but the yogurt just won’t work for me, as you know – this is why I do not do Indian! But… SHAWARMA, YA BABY! Wait, have you ever had shawarma, OMG I found a new place yesterday and melted from JOY! Must take you – Sorry Shane, LMFAO!
PS: You will always GANGSTA in my eyes!
Whitney English says:
Love shwarma…do tell…
Kristina @ Damn Ten Pounds says:
I like the gangster side :) I mean, you did name this blog in honor of the dearly departed Tupac. I eat kind of a disgusting amount of garlic, but I rarely get sick, so I believe in its immunity benefits 100%. I hope you feel better soon!! Abe better be returning the favor and nursing you back to health!
Whitney English says:
I knew you would :) Now I’m off to pound some garlic…
Melissa Burton says:
Learning new things about you all the time gangsta girl. If you like that voice, you should read Elizabeth Jayne Liu’s “Flourish In Progress”, she’s amazing.
BTW, I love Chicken Tikka Masala and while I know you might not have had some in the house, garam masala is fantastic. I do love a substitution though and use FoodSubs.com when I cook all of the time.
Feel better!
Whitney English says:
Haha yes, I have many layers :) Thanks for sharing Elizabeth’s blog, pretty funny!! And that sub website is genius. Totally using that from now on.
Kim says:
I’ve never made anything like this but it looks good. I just bought coconut milk for the first time this week – now I need a recipe to use it with – maybe I will try this.
Hope you are feeling much better!
Whitney English says:
Thanks Kim! This is a great recipe to get yourself acquainted with coconut milk :)
Camille @ Challenge Mantra says:
Where do you come up with these recipes? This looks fantastic! It wasn’t until I moved to LA that I learned to love Indian food, and Tikka Masala is a fave.
I hate buying exotic/pricy ingredients for recipes. I once bought miso paste and white wine for a better-than-Umami vegan burger because with those ingredients, I figured it would be amazing. Turns out… Not so much!
Arman @ thebigmansworld says:
Whit that looks delicious.
Do me a favour- Eat the curry cold. trust me on this. It’s amazing. I food prepped curry over the weekend and have been eating it cold for lunch at work. Amazing.
Pam S @nutsfornutritionblog says:
Hope that garlic pounding made you feel better!
This recipe sounds nice and easy like I like it! Indian restaurants are about as popular here as Mexican restaurants are there so garam masala is alllll over the place! Ill send you a big ol bag so you can make curries for life
Davida @ The Healthy Maven says:
I finally got my act together and hauled ass to the grocery store to buy some ingredients for chicken soup. Seems to have done the trick! And house of cards duhhhh
Janelle @ Run With No Regrets says:
This looks so delicious …I bought green curry for the first time so I’m looking forward to trying some Indian dishes. Definitely saving this recipe!
Lisa @ The Skinny on Health says:
hahaha I think the gangsta voice should be a full-time thing! I just started nannying for an Indian family and have been loving how creative all their dinners are. I am definitely trying out this recipe this week!! :)
xoxo
ganeeban says:
Oh my goodness, this sounds easy to make and delicious! Thanks for posting. I don’t ever cook, but I want to give this a try ASAP!
Holly @ EatGreatBEGreat says:
I love the fact that I don’t have to go out a buy garam masala for this dish, and that it uses all sorts of ingredients that I already have at home. Plus, I love that it uses the slow cooker (my favorite kitchen appliance ever!).
When ever I feel a cold coming on, I drink a ton of green tea and take lots of vitamin C. That usually helps!
Leeann @ Join the Gossip says:
That looks so good! I could def eat some right about now…nevermind it’s 11:30 lol.
Stopping by because I saw you RSVPd to the blogger brunch. See you there :)
Bethann says:
Ha, you are the next Thug Kitchen and/or Thug Notes (awesome YouTube channel if you haven’t seen it) ;) This looks delish!
BA
Kierston says:
I absolutely LOVE Masala….and curries and tandoories! So flavourful. Yum. Thanks for linking up to this recipe on #RECIPEFRIDAY! xo
Danielle@ Poor and Gluten Free says:
I love me some Tikka Masala, and I’ve been on a big turmeric kick lately, so this is awesome! Also – when my husband gets sick (he has Epstein Barr and it flares up when his immune defences are low), I make him a big pot of tea with fresh boiled ginger, cinnamon sticks, and lemon juice – all things to boost white blood cell count. I hope you feel better! Thanks for sharing this on Waste Not Want Not Wednesday, I’ve pinned it :)
Whitney English says:
Thanks Danielle! That sounds like the perfect cold-fighting brew. I’ll def have to try it next time!
Brittany @ Barr & Table says:
Love a good healthy Indian substitute! And that plate you used is perfect for it!
Whitney English says:
Thanks!!
Valentina | The Baking Fairy says:
Happy Friday! I just wanted to let you know your delish recipe is one of my featured favorites from last week’s #GetHimFed Party! You’re welcome to come grab a featured button and join the party again. Congrats! :)
{TheBakingFairy.net}
Whitney English says:
Thanks Valentina!
Michelle @ A Dish of Daily Life says:
I have everything but the coconut flour! Looking forward to trying this! Looks delicious!