• Emory DPT Sustainability

FIT Meals - Chicken Tikka Masala & Garam Masala Vegetable Rice

FIT Meal By: Annie Goldman, SPT

Video By: Katie Shelnitz, SPT


We are back with a simple & easy recipe for Chicken Tikka Masala and Garam Masala Vegetable Rice!


Try this comforting dish of chicken marinated in yogurt and spices and cooked in a creamy tomato sauce. Serve it with our Garam Vegetable Rice recipe or warm pita!





Chicken Tikka Masala

Servings Prepared: 5

Ingredients:

  • 1.5 lbs chicken breast

  • ½ C. plain Greek yogurt

  • 2 tbsp garam masala (divided)

  • 1 tsp salt

  • 1 tsp onion powder

  • ¼ tsp cayenne pepper

  • ¼ tsp pepper

  • 4 tbsp butter (divided in two)

  • 1 onion

  • 1 tbsp ground ginger (or fresh grated)

  • 1 tbsp minced garlic

  • 14.5 oz can crushed tomatoes

  • ½ C. heavy cream

Directions:

  1. Cut chicken into small cubes. Place in bowl and cover with Greek yogurt and half of the garam masala. Let chicken marinade for 20 minutes.

  2. In a large skillet or pot, melt 2 tbsp of butter.

  3. Add the chicken and marinade. Brown on both sides but don’t cook all the way. Remove chicken.

  4. Add the other 2 tbsp of butter and sauté onions and minced garlic. Add the remaining 1 tbsp of garam masala, cayenne pepper, ginger, salt, and onion powder.

  5. Pour in crushed tomatoes and return the chicken to the pan. Simmer on low for 15 minutes. Make sure chicken is fully cooked (165 degrees F).

  6. Stir in heavy cream.

  7. Serve with our Garam Masala Vegetable Rice and naan, and enjoy your FIT Meal!

  • Note: Naan bread (available at most grocery stores as pocketless pita)

Nutritional Facts:

  • Calories: 360

  • Fat 16.5 g

  • Cholesterol 86.9 mg

  • Sodium 663.9 mg

  • Carbohydrates 8.4 g

  • Fiber 2.1 g

  • Sugar 3.7 g

  • Protein 29.6 g

  • Potassium 542 mg


Garam Masala Vegetable Rice

Servings Prepared: 5 (Roughly ½ C- ¾ C servings)

Ingredients:

  • 2 tbs olive oil

  • 1 onion, diced

  • 1 C. Basmati Rice

  • 2 C. water

  • ¾ C. frozen mixed vegetables

Spices

  • ½ tsp ground cumin

  • ¾ tsp salt

  • ½ tsp garam masala

Directions:

  1. In a large pot, heat oil and sauté onions with cumin until tender.

  2. Rinse basmati rice in water and drain.

  3. Add rice, water, vegetables, and other seasonings into pot with onions.

  4. Bring mixture to boil, the reduce to simmer. Keep the rice covered for 25-30 minutes, or until all water is evaporated.

  • Enjoy this FIT Meal as a side dish to your take on our Chicken Tikka Masala!

Nutritional Facts:

  • Calories –195

  • Total Fat – 5.8 g

  • Cholesterol – 0mg

  • Sodium – 353.2 mg

  • Total Carbohydrates – 31.7 g

  • Fiber – 1g

  • Sugar – 1.8 g

  • Protein – 3.1 g

  • Potassium – 54.6 mg

Printable Handouts













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