Chicken Tikka Masala
Simple Cauli-Rice and Peas
Ingredients
- 1½ lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 3 Tbsp garam masala, divided (or use curry powder)
- ¾ tsp salt, divided
- ¼ tsp pepper
- 2 cups diced onion
- 1½ Tbsp olive oil
- 3 (14.5-oz) cans no-salt-added diced tomatoes
- 1 Tbsp grated ginger
- 1 Tbsp fresh lemon juice
- 1 cup fat-free plain Greek yogurt
Instructions
- Season chicken with 1½ Tbsp garam masala and ¼ tsp each salt and pepper.
- Cook chicken and onion in hot oil in a large skillet over medium-high heat 4 to 5 minutes or until no longer pink in center.
- Stir in tomatoes, ginger, 1½ Tbsp garam masala, and ½ tsp salt.
- Cook 10 to 15 minutes or until sauce is slightly reduced; stir in lemon juice and yogurt until blended.
Side Dish Ingredients
- 2 (10-oz) pkg frozen riced cauliflower
- 1 (10-oz) pkg frozen peas
- ½ tsp salt
Side Dish Instructions
- Cook cauliflower and peas according to package directions.
- Combine cauliflower, peas, and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
250
|
65
|
315
|
| Fat (g) | 7 | 0 | 7 |
| Sat. Fat (g) | 1 | 0 | 1 |
| Protein (g) | 32 | 5 | 37 |
| Carb (g) | 17 | 12 | 29 |
| Fiber (g) | 4 | 5 | 9 |
| Sodium (mg) | 440 | 271 | 711 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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