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Chicken Tikka Masala

This tasty and nutritious dish will transport you to the Far East. Cut back on the cayenne pepper for a less spicy option.


1½ lbs. chicken breast, boneless/skinless (about 3-4) 1 Tbsp. butter, cut into pieces
6 oz. greek yogurt, plain, full-fat 1 large white onion, diced
2 Tbsp. olive oil 15 oz. can tomato puree, unsalted
2 Tbsp. lemon juice 1 cup chicken or vegetable stock
2 cloves garlic, minced ¾ cup milk, whole or soy
1½ Tbsp. coriander, ground 1½ tsp. kosher salt
1½ Tbsp. cumin ½ cup cilantro, chopped
1 tsp. cardamom, ground ¼ cup scallions
2 tsp. paprika Basmati, jasmine, or brown rice & naan bread (optional)
1 tsp. cayenne pepper, ground 5 stalks of asparagus, chopped (optional)
1 Tbsp. ginger, fresh, grated


  1. In large bowl combine yogurt, lemon juice, and garlic. Dice chicken breasts into 1- to 1.5-inch pieces and toss into mixture. Let marinate 20 minutes.
  2. Heat olive oil in large pot. After chicken is marinated, sear chicken on all sides until golden brown. If the bottom of the pan accumulates small bits of meat from searing, do not worry! When chicken is finished searing, add spices (coriander, cumin, cardamom, paprika, and cayenne); toss with chicken for about 5 minutes. Sautéing the spices allows the natural oils to be released.
  3. Add butter, onion, asparagus, and ginger. Continue cooking until onions are translucent and asparagus are soft, about 5-8 minutes. Add chicken or vegetable stock, tomato puree, and whole or soy milk. Use a wooden spoon to release the sticky bits from the bottom of the pot. Continue to cook until reduced. The consistency should be that of gravy. Season with salt.
  4. Serve hot with cooked basmati, jasmine, or brown rice. Great alongside warmed naan bread. Garnish with cilantro or scallion.
Recipe source: Zachari Breeding, RD, LDN; www.the-sage.org
The information provided is intended for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always speak with your physician to figure out what diet will work best for you.

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