Chicken in Tikka Masala Yogurt Sauce
Apricots, almonds and a spicy yogurt marinade bring chicken breasts to life. Serve with a side of your favourite vegetables or rice
2 cups (500 mL) plain yogurt
2 Tbsp (30 mL) honey
1/4 cup (50 mL) ginger, chopped
1/2 cup (125 mL) cilantro (reserve some to garnish)
1/2 tsp (2 mL) cardamom
1/4 tsp (1 mL) cinnamon
1/2 tsp (2 mL) cumin
1/4 tsp (1 mL) coriander
1/4 tsp (1 mL) paprika
1/2 tsp (2 mL) cayenne
2 tsp (10 mL) garam masala (find in the international food aisle)
4 150-g skinless, boneless chicken breasts
1 Tbsp (15 mL) almonds, sliced
1 Tbsp (15 mL) apricots, sliced
For marinade, combine yogurt, honey, ginger, cilantro, cardamom, cinnamon, cumin, coriander, paprika, cayenne and garam masala, and pulse in a food processor. Set aside 1/2 cup (125 mL). Marinate chicken with remainder of sauce for 24 hours in refrigerator.
Before cooking, wipe off excess yogurt sauce, and discard marinade. Sear chicken in non-stick pan and place on baking tray to finish cooking in 350°F oven for eight minutes. Transfer to four plates and spoon reserved marinade overtop. Sprinkle almonds and apricots on each breast. Finish plates with a sprig of cilantro. Serve with vegetables or rice.
Serves 4
Per serving: 427 calories, 59 g protein, 12 g fat (4 g saturated fat), 20 g carbohydrates, 2 g fibre, 162 mg cholesterol, 194 mg sodium
Best Health Magazine, Summer 2009; Photo courtesy of Sir Corp.
