InspirationWeight Watcher slow cooker chicken tikka masala
A Summer of Pie low fat chicken tikka masala
Shrinking Kitchen lighter chicken tikka masala
The first two recipes are virtually the same, I don't know if one is a copy of the other or what.
I mainly followed these recipes but used half as much chicken than called for since I only had 1 pound. After I put everything in the slow cooker, I started tossing in other things that I had, like the shredded zucchini.
If you want to make this vegetarian, you can substitute firm tofu for the chicken, but I wouldn't add it until closer to the end of the cooking time. And you could make it dairy-free by substituting a non-dairy yogurt or skipping the yogurt all together since it's great without it. Coconut milk or cream would be another good substitution.
- 14 oz diced tomatoes (It wasn't until I opened the can that I realized mine included garlic and olive oil, plain is probably fine)
- 1/2 medium onion, diced (some of the onion I used was a red onion that I roasted, but not roasted is fine too)
- 1 Tablespoon garlic, minced
- 1 Tablespoon ginger (mine is the paste from a tube)
- 1 Tablespoon garam masala
- 1 Tablespoon brown sugar
- 1/2 teaspoon cumin
- 1/2 teaspoon coriander
- 1 pound chicken breasts
- 1 teaspoon salt
- 4-5 Tablespoons tomato paste
- 1 eggplant, sliced and roasted
- 1/4 teaspoon turmeric
- 3/4 cup shredded zucchini
- 6 oz plain Greek yogurt
DirectionsPut everything in the slow cooker except the Greek yogurt and cook on low for 6-8 hours.
|Everything goes in the slow cooker. |
Those are frozen "muffins" of shredded zucchini on top.
|Mid-point of cooking, took the chicken breasts out.|
|The saucy stuff minus the chicken.|
|whizzing up the saucy stuff.|
|aiming for a smooth puree.|
|smooth enough now?|
When it came time to serve, I got out the container of yogurt and added some of the hot sauce from the slow cooker to it to temper it. Stir it around and keep adding a bit more of the sauce and stirring until you bring up the temperature a bit, you don't want it refrigerator-cold. That will prevent it from curdling when you add it to the slow cooker.
|Tempering the yogurt.|
|My plate of brown Basmati rice with sauteed spinach and chicken tikka masala.|
VerdictHusband Jeff and I loved this. I think it needs a ton more tomato flavor (more paste?) to match the version at my favorite Indian buffet, but I think my version is probably way healthier. I'm glad I resisted the urge to throw in a bunch of extra spices since I don't really know what I'm doing with Indian food.
Sonny D had a bit of rice but later freaked out when I tried to give him rice with the chicken and sauce. He didn't eat much for dinner that night, which is fine.
This made a lot, we had it for dinner the first night, and then we each had it for lunch at least one more time, maybe two. There was still a lot of sauce and chicken left over, so I put it in the freezer so we can have a quick meal later.