Low Carb Chicken Tikka Masala (A Lean & Green Meal)

Chicken Tikka Masala is a delicious
& aromatic dish created 1n the
1970's by a Bangladeshi Chef in
Glasgow, Scotland.
 

Ingredients:

1/2 cup full fat canned coconut milk

14.5 ounce can petite diced tomatoes (no salt added)

1 teaspoon grated fresh ginger*

2 teaspoons garam masala**

1 teaspoon cumin

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon smoked paprika

1/4 teaspoon turmeric

1/4 teaspoon salt

avocado or olive oil cooking spray

20 ounces raw boneless, skinless chicken breasts

12 ounce bag frozen riced cauliflower***

2 cups fresh asparagus, cut into 1 1/2 inch segments***

1/4 cup fresh cilantro leaves

Method:

Pour the canned coconut milk into a bowl or 2 cup capacity measuring cup. Stir, whisk or use an immersion blender to thoroughly mix the liquid and cream. Add the  coconut milk, tomatoes, fresh ginger and spices to a bowl, or large measuring cup. Set aside.

Remove any fat from the chicken and cut into cubes. Very lightly spray a non-stick skillet with cooking oil spray. Add the chicken to the skillet. Cook and stir over medium heat until the chicken is browned on all sides.

While the chicken is browning, place the cauliflower in a saucepan. Add 1/2 cup of water. Cover and cook for 10 to 15 minutes. Turn off the heat and allow to rest with the lid on.

Lightly spray another skillet with cooking oil. Add the chopped asparagus and stir fry over medium heat for 4 to 5 minutes.

Add 1/2 cup of the cauliflower rice and 1/2 cup of the asparagus to a serving plate. Top the cauliflower with 3 1/2 to 4 ounces of the chicken and 1/2 cup of the sauce. Garnish each serving with 1 tablespoon of fresh cilantro leaves. Makes 4 servings.

*For convenience, I keep cubes of fresh crushed ginger in the freezer, so that I always have it on hand when I need it. (I purchase the frozen ginger cubes at Trader Joe's.)

**The most common variety of Garam Masala originated in Northern India. It is a very warming blend of spices which can feel quite comforting. It is simple to make your own Garam Masala Spice mix. Here is the link to the recipe: QUICK & SIMPLE Homemade Garam Masala Spice Mix  

***If you wish to omit the asparagus, you can double the amount of cauliflower ~ use two 12 ounces bags of riced cauliflower and add 1 cup of cooked cauliflower rice to each plate.

https://carriekitchencreations.blogspot.com/2022/02/quick-simple-homemade-garam-masala.html

Nutritional info per serving, approximately: 366.4 calories ~ 11.5 grams fat ~ 13.5 grams carbs ~ 9.3 grams net carbs ~ 47.25 grams protein

Each serving equals: 2/3 lean, 2 4/5 greens, 2 4/5 condiments & 1 healthy fat

Notes: 

Chicken tikka masala is an Indian dish, consisting of roasted chicken chunks in a spiced, orange colored curry sauce. Even though it's mostly popular in the Western world, the ingredients and techniques used for cooking the dish all originated from Indian cuisine.

(I packaged leftover portions in individual storage containers for future meals.)