Chicken Tikka Masala

Ingredients:

1 cup yogurt, plain and low fat

1 tablespoon lemon juice

2 teaspoons ground cumin

1 teaspoon ground cinnamon

2 teaspoons cayenne pepper

2 teaspoons freshly ground black pepper

1 tablespoon minced fresh ginger

4 teaspoons salt, or to taste

3 boneless skinless chicken breasts, cut into bite-size pieces

4 long skewers

1 tablespoon olive oil

1 clove garlic, minced

1 jalapeno pepper, finely chopped

2 teaspoons ground cumin

2 teaspoons paprika

3 teaspoons salt, or to taste

1 (8 ounce) can tomato sauce

1 cup plain yogurt, plain and low fat

1/4 cup chopped fresh cilantro

Directions:

In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.

Preheat a grill for high heat.

Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.

Melt olive oil in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce and yogurt. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

3 serving

310 calories per serving