Jun 1, 2011

Skinny Chicken Tikka Masala



Tender chunks of boneless chicken breast cooked in an aromatic creamy tomato sauce. Chicken tikka masala, probably the most popular dish on the menu of any Indian restaurant here in the states, but ironically this dish is claimed to be originally from Britain and is actually Britain's national dish.

I've attempted a skinny version of this dish many times without all the cream and ghee (clarified butter) yet never felt quite satisfied with the results. I almost gave up figuring this is probably just one of those dishes that does not lighten up well, after all it's also known as Butter Chicken!

There is no standard recipe for chicken tikka masala; a survey found that of 48 different recipes, the only common ingredient was the chicken so I am sure we all have different ideas of what it should taste like. This week I stumbled on this recipe from a throw down with Bobby Flay from the restaurant Saffron on the Hudson. I gave it another shot using fat free yogurt and low fat milk in place of the cream and we felt for a lightened up version it was pretty darn good and not too complicated, my kind of recipe! I served this over a basmati medley but this would also be wonderful with naan.

Low Fat Chicken Tikka Masala
Gina's Weight Watcher Recipes
Servings: 4 • Size: 3 oz chicken + sauce • Old Points: 4 pts • Points+: 5 pts
Calories: 190.4 • Fat: 4.5 g • Carb: 12.8 g • Fiber: 2.0 g • Protein: 24.5 g • Sugar: 5.1
Sodium: 99.3 (without salt)


Ingredients:
  • 2 tsp canola oil or you could use butter
  • 1 small onion, minced
  • 1 tbsp fresh ginger, grated
  • 3 cloves garlic, crushed
  • 1 1/2 cups crushed tomatoes
  • 4 oz fat free yogurt (I used Chobani)
  • 1/2 cup 1% milk
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tsp turmeric (optional)
  • 1/2 tbsp chili powder
  • salt to taste
  • 16 oz (2 boneless) chicken breasts, cut into bite sized pieces
  • 4 tbsp fresh cilantro (or to taste)

Directions:

Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden. Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes. Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes. Add chicken and simmer for 10 - 15 minutes or until cooked through. Add a generous amount of chopped cilantro and serve with Bamati Rice or Naan.

If you enjoyed this you may also like these Indian dishes:

Mango Lassi by Skinnytaste
Indian Spiced Chick Peas Salad by Kalyn's Kitchen
Coconut Curry Butternut Squash Soup by Skinnytaste
Lamb Kheema with Peas by Skinnytaste
Indian Spiced Cauliflower and Potato aka Aloo Gobi by Skinnytaste
Indian Style Mussels by Mango Tomato

193 comments :

  1. I cannot wait to try this!! looks so good and I always make my own naan bread. This is awesome!

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  2. I LOVE chicken tikka masala....I serve it over basmati rice with some raita on top...mmmm, heaven! Thanks for lightening it up - I can't wait to try it.

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  3. YES!!!! I cannot wait to make this!!!!!!!

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  4. Yay Gina!! One of my favorite foods. I can't wait to try your version. I would love to make my own Naan too...never attempted that!

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  5. this recipe looks amazing!

    Just wanted to let you know, that Chicken Tikka Masala actually ISNT known as butter chicken, those are 2 totally different dishes.

    Both have tomato bases - butter chicken has cream where as tikka masala doesnt

    Up here where I live in Canada (Vancouver) we have a TONNE of indian restaurants and they are listed as seperate menu items at ever single restaurant

    Hope that helps ;)

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  6. I am so excited to make this, my husband is sure going to love me!

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  7. I bet this could also be made in the crock pot by cooking the chicken and all the spices in the liquid from the crushed tomatoes (and perhaps some veggie or chicken stock if need be) and then adding the yogurt and milk during the last 1/2 hr of cooking.

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    1. I actually did that last night, and it worked wonderfully!

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  8. Gules, homemade naan, please share!!

    Mandy, interesting! Thanks for clearing that up.

    It is what it is- I bet this would be great in the crock pot. My favorite restaurant makes it with skinless chicken thighs which may be wonderful in the crock pot.

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  9. This may be a silly question, but what is garam masala? (There are no Indian restaurants where I live.)

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    1. Hi Angela. I bought mine in Walmart. Hope this helped.

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  10. Garam masala is an Indian spice, if you don't have an Asian market near you, you can purchase this online. Amazon carries many brands for under $5.00.

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  11. This looks and sounds yummy. Can't wait to try this one.

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  12. Here is the link for the naan bread and many other great bread recipes over at Budget Bytes ! I now make my own naan, pizza dough and even tortilla's!
    http://budgetbytes.blogspot.com/2010/09/naan-127-recipe-016-serving.html

    ** I'm currently enjoying the Tikka Masala as we speak, it is delicious!! Thanks Gina!!**

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  13. Gina, Once again you've done it!

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  14. Yup, butter chicken is a totally different dish. As a Brit I can confirm that it is hugely popular at home (I love it when done properly) but if you ever go to India you won't find it there. Invented by the Indians in the UK for our milder (allegedly!) palate.

    I'm def going to make this!

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  15. Oh, and we would have it with rice, naan, poppadums and mango chutney............! And a nice cold beer :)

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  16. tikka masala is one of my favs! just love how you make it a healthy meal~~

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  17. @ Angela -- if you can't find garam masala in the store, you can also make your own from a lot of store-bought spices. usually it's a mix of (plus or minus a few things, of course):

    cinnamon, cardamom, white peppercorns, mace, nutmeg, cumin, anise, coriander seeds, and cloves :)

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  18. I am always drawn to chicken tikka masala for the taste, but avoid eating it too often because of the fat content. I'm exited to try your healthier version.

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  19. This looks amazing! I had no idea that this dish was actually an anglo interpretation of Indian food. I had "skinny" Indian food in London a few months back where their concept was no butter without compromising flavor. Their main substitute was also yogurt!

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  20. Thanks for making this skinny! Love this.

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  21. OOh Yum!!! I am another Brit and a good Korma is my fav dish but this is a close second..being here in AK I really miss good Indian food and have been eating a lot of your Coconut Chicken Curry..I will make this one this week and compare it...Oh and SazzyMCH you now have me craving popadoms and Mango Chutney!! Can you make that healthy Gina?

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  22. I love this kind of rice! I need to try this with such a delicious-prepared chicken :)

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  23. Just made this, served over bulgur with homemade whole wheat chapati bread. Absolutely delicious. I added potato, carrot, red pepper and mushrooms, as well as some chicken stock, 7oz of greek yogurt, and a cup of skim milk. This was just to stretch the sauce out because of all the extras. I also used generous measures of all of the spices and omitted the tomato simply because I didn't have it. This was absolutely delicious and very simple. Family gave it a ten out of ten and requested it go into rotation. Thanks!

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  24. This is fantastic! Both my husband and I love chicken tikka masala, and this slimmed-down version sounds delicious. Thanks!

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  25. Thanks Gules!

    Yes, I always say Chicken Tikka Masala is the best dish to try for Indian food beginners! Figures it's not Indian! But I truly love Indian food, especially with naan and dal.

    poppadums... never heard of them! I will do some research. A mango chutney is a great idea, I think I might even have all the ingredients to make it.

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  26. I haven't made this yet but it looks great. One question: why doesn't it curdle when you keep cooking it after you add yogurt and milk. I though you always added this kind of ingredient at the very end and off the heat. Have you discovered some kind of trick?

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  27. Canım; ellerine sağlık çok lezzetli görünüyor..Sevgilerrrrr...öptüm...

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  28. Yum! I love Tikka Masala. This looks pretty easy and really tasty. Love that it's light too of course!

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  29. Christine - adding the yogurt at the end as opposed to the beginning gave me the same results. But I really didn't mind the ever so slight curdle, the price you pay for fat free and the flavor was still great.

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  30. I made this for the first time last night..amazing! My husband is Indian so I have attempted a few other Chicken Tikka Masala recipes from Indian cookbooks in the past. This was much better and my husband loved it, too :)

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  31. Yum! This looks so close to the restaurant version I get and just stunning in the photo. Mmmm. I always love when you remake things that are more indulgent.

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  32. LOVE IT! I am half Pakistani and I make Indian/Pakistani dishes ALL the time. My hubby is Pakistani. But everytime I make butter chicken for him I know I can't have it because of the amount of butter and cream that goes into it. I will try this one on him now.. thanks!
    -Sheena

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  33. Gina,
    I'm allergic to dairy. do you suppose i could make this with soy milk/yogurt?

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  34. Yum! You should do skinny pad thai recipe ;)

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  35. KAtie, so happy your Indian husband liked it.

    Sheena, let me know what you think!

    Julie, you could use light coconut milk instead, soy yogurt may work but I am not too sure of the results.

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  36. Gina, another winner from you! And thanks for the mention of my Indian Spiced Chickpeas. Too bad we can't get together and cook those two dishes for a dinner!

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  37. Kalyn, that would be fun! And these two dishes would work so well together!

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  38. A friend of mine gave me a method to make this with fat free coconut milk so the person who posted above, who cannot eat dariy, might like to use that instead.

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  39. I'm looking forward to making this! Tikka Masala is one of my fave dishes to eat at Indian restaurants....have wondered how I could make it at home forever! THANKS!

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  40. Gina,

    I love this recipe!!! I have been following your website for the past few months, and your recipes are all my husband and I have been eating!! I am so greatful to be learning how to cook food that is good for you and tastes great!!! You've taught me how to cook healthier. Thank you so much for keeping up with your blog, there are so many people that are greatful!!!

    Ashley, Chicago, IL

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  41. Yay thanks this is one of my favorite Indian dishes! I'm so excited to try this healthy version at home!

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  42. Can you use tomato sauce rather than tomatoes? I don't like tomatoes, but don't mind the sauce as long as there are no chucks in it.

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  43. I'm just a bit confused by your serving size. 4 3 oz portions of chicken equals 12 oz, yet the recipe calls for 16 oz of chicken. Should I make this with 12 oz or serve 4 oz portions?

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  44. 16 oz of raw chicken becomes 12 oz after cooked. Meat usually weighs less after it's cooked.

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  45. Elle- Thanks for sharing!

    Ashley- I am so happy to hear that :)

    I'm sure tomato sauce would work here :)

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  46. Mmmm this was so good. My husband and I have been doing a loose vegetarian diet for the last month so I made this with a head of steamed cauliflower instead of the chicken. I did use a half of a chicken bouillon cube just incase it needed the "chicken flavor," but it really didn't need it. So delish! We served it with Naan.

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  47. This is so good. I used chicken broth instead of the milk in it. Amazingly good. Thanks!

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  48. oh my gosh YUM! i cannot wait to try this! :o)

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  49. Gina- can you use some of the ingredients for a marinade? Do you think it would enhance the flavor? I'm making this tonight. :)

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  50. Made this over the weekend, was really good! I admit, I doctored it a bit, added some red pepper, a whole red pepper and a brown cardamom pod for that deep smoky flavor. All the Indian cuisine lovers in my house raved! AND, try the NAAN!! It's super easy and a great addition to dinner!!!

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  51. One of my favorite dishes...but I never make it at home! And it's skinny??? I'll have to give it a try.

    It's my first time here...thanks so much for the inspiration! I'll be back soon for sure.

    Lots of yummy love,
    Alex aka Ma, What's For Dinner
    www.mawhats4dinner.com

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  52. This was delicious. I made it with almond milk and tomato puree.
    Just wonderful, and so low points and low fat!!!

    Thanks. I didn't know about your site and saw it on a Weight Watchers community board. I can't wait to try more of your recipes.

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  53. I'm eating this right now - it's delicious! The flavors are complex, rich, and powerful. Completely satisfying - thank you!

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  54. Love all your subtle changes!!

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  55. Wowza! Made this last night and what a hit!
    Great recipe Gina :)

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  56. Hi Gina I just wanted to say thank you. I know to a lot of readers you are posting great recipes but to me you are helping me save my life. I am very overweight and trying ww before i consider the surgery. Your recipes are really helping me to eat better and thank you is not enough but i will say it anyway. Thank you very much Gina<3

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  57. You're welcome! Hopefully you can get the weight down on your own be eating better and avoid surgery, but either way I wish you luck!

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  58. Hi there, I just made this and I'm curious to know if anything you've made had a slightly bitter aftertaste. I doubt it, which is why I just chucked the rest of my tomato sauce that I put in it. :( I think it's bad. I'm going to make this again soon, I love the flavor except for the bitterness. Can you tell me if that is normal or not? Thank you so much for the WONDERFUL recipes! :)

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  59. Delicious! I've never even eaten Indian food, much less cooked it! Your site is such a gift, giving me the courage to try new things along my weight loss journey. We also made the homemade naan, simple enough for my 10yo daughter to make, which was a huge hit.
    Thank you so much for your wonderful recipes.

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  60. Meredith, no it shouldn't be bitter, sounds like something is wrong.

    Jenny, Oh great, glad you liked it for eating this your first time. I have to try the naan! Love naan!

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  61. I went to print this and the printer friendly button does not display the recipe to print, but rather the comments.

    Looks good & can't wait to make it.

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  62. Tried this last night it was a little bitter :-/

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  63. Loved this! Because we don't mix meat and dairy in our house, I made it with 2 flounder fillets (cut up) instead and also added about 1/4 bag of frozen mixed vegetables as well! The Points+ worked out to be 4.

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  64. This was the first meal we've made of yours & didn't care for. I think next time we will 1/2 the spices in the recipe for our tastes. I understand people's "bitter" comments. It wasn't really bitter... but was too much seasoning for us, just had a REALLY strong flavor. We added the rest of the can of tomatoes so we would enjoy the leftovers a bit more (of course that made it acidic). I would say that if you really like strong flavors & love Indian food - then this will probably be great - but if you are like me & like "some" Indian food - then maybe this isn't a recipe that you'll love. Like I said, I think we will try it again - but with 1/2 the spices. Just wanted to put my 2 cents in - LOVE the rest of your recipes so I think this was just a matter of a difference in palate. :)

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    1. Funny, I'm the total opposite! I doubled the spices. You're definitely right about the difference in matter of palate. Luckily the spices in recipe have virtually no sodium!

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  65. For those that are getting a bitter taste, reduce the turmeric as your first fix. Turmeric can taste quite bitter in large quantities, or if it is old or a cheaper variety. I always use it pretty sparingly, then add according to taste. A whole tbsp seems like a lot to me.

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  66. Thank you Gina and Infinion! I'll try less turmeric next time. :) Definitely going to try it again- I loooove tikka masala.

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  67. I'm eating this right now -- it's fantastic! Thanks for the recipe!

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  68. I've got this bubbling on the stove right now and it smells amazing! I live less than 100m from the best Indian restaurant in my area, so I'm continually craving Indian food. Thanks for giving me a way to get my fix without eating a week's worth of fat in one go!

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  69. Thanks infinion, I followed the recipe very close for the spices from Saffron on the Hudson, but great advice on cutting back on the turmeric. It's mostly for color so leaving it out completely would be fine.

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  70. We had this for dinner tonight, and it was delicious. We didn't experience a bitter taste at all. Next time I will increase the cooking time for the chicken, though. I used thin chicken breasts, and after 15 minutes it was still undercooked.

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  71. this was delicious!!! next time i'm going to cut the chicken into chunks though!

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  72. I made this tonight but should have read the comments beforehand because I also experienced a bitter aftertaste. I will try the recipe again without tumeric.

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  73. I made this last night...it was terrific and delicious. (I left out tumeric). I served it with home made Naan and Riata. A huge hit with everyone. Thanks for such a delicious skinny recipe. As always, You Are The Best!
    Lyn

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  74. I realize I didn't mention to cut the chicken in chunks, sorry I thought I specifies, I will update that now.

    Made this again with boneless skinless chicken thighs cut into chunks and simmered it longer, left out the turmeric and ate it with naan, I thought it was great.

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  75. one thing you can do that a local indian place does by me, is you can boil your chicken first ...so you know its cooked and it's still tender to be used in dishes like this!

    I am going to be making this tonight, I so cant wait!!!

    Ive done my basmati rice already - in the rice cooker with garlic, ginger, parsley, fresh shredded carrots, peas and corn! So delish!!

    I will post my results later with the Chicken Tikka Masala!

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  76. Tried this tonight for the first time. It was a hit! Thanks for making something so tasty for only 5 points! :-D

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  77. Gina,
    when I made this I sautéed the onion, garlic, ginger and other spices and then browned up all of the chicken. Once all of the chicken was browned I placed it in the crock pot with all the other ingredients with a cup of water and let it cook all day. The amazing aroma filled the house and come dinner time it tasted amazing. I served it over oven roasted garlic cauliflower (to limit points) and even my four year old son ate it up! Thank you for all of your recipes they help keeping a healthier lifestyle that much easier. I share your site with friends, family, and even a patient or two along the way. Thank you again!

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  78. Excellent recipe! I loved the sauce so much that next time I make it, chickpeas will be replacing the chicken! :) Was a hit with the husband too - we both love Indian inspired dishes so keep them coming!

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  79. Loved this!!!!! I followed the recipe to the T and it was not only easy but soooooo gooooood. Thanks Gina.

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  80. For those that had a bitter taste and needed to remove or reduce the turmeric, do some test runs of some small recipe with another brand or kind of turmeric. Actually, the same goes for the garam masala as well. Since it's a mix, you're not entirely sure what's in there, and what quality it is. I've had that experience with curry powders before that required me to throw out entire packages of newly purchased spices simply because they were too bitter for my taste. If you're having trouble, go to the store or online and buy high quality spices, try out a few, and only buy the kind you like, even if that means making an amazon order for just spices.

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  81. I made this over the weekend - it was fabulous! You'd never know this was low fat. It was better tasting then the one I order at my local Indian restaurant!

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  82. Jule - I love the idea of making it in the crock pot!

    Infinion, great advice and very true. Not all spices are equal so you want to get a good quality garam masala and turmeric. I love Amazon because they have reviews.

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  83. Gina,
    You did it again! My husband and I LOVE your recipes and will probably have to name our firstborn child after you to do justice to your genius!
    This was amazing! The spices are perfect (But I only used 1/4 tsp of chili for our wimpy palates). I practically licked the pot afterwards.
    We thought we could add some finely grated carrots next time for some extra sweetness/vitamins/bulk. Will let you know how that goes.

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  84. you need an indian recipe section now! :)

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  85. i used greek yogurt, and it never fully mixed with everything else. there were small white specks thoughout. also, it was extremely liquidy, to the point where i decided to add some cornstarch and water to thicken it up. any ideas on why this happened? It just definitely didn't look like the picture, but tasted good. also made garam marsala, googled it, toasted the spices and ground them up basically. all in all good recipe.

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  86. AWESOME! Down 20 lbs on WW in 6 wks with much help from your recipes.This was the WOW recipe for the week! My mother who has never eaten a global dish with spices in her life was blown away. Loved it! Thanks for sharing. Could not find Masala at any markets. Found a recipe on line and roasted my own put left over in the cupboard for next time we make this!!

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  87. I would have to say this is probably my least favorite recipe. I ended up having to throw away the sauce and make plain ole chicken with rice. The yogurt curdled instantly when I put it in the pan and the taste was very unpleasant. :( Very sad it didnt work out.

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  88. Gina, do you have a recipe for a skinny naan bread? I want to make this tonight- I'm worried about the yoghurt curdling though like the last poster- what could be the cause of this?

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  89. Yogurt tends to do that when added to hot food. It's hard to find a replacement for heavy cream but the flavor was really good, I thought. I don't have a naan recipe, sorry.

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  90. This recipe did not "wow" me or my husband. We've made the traditional tikka masala before, and it just didn't compare. Perhaps adding the yogurt right before serving would help the consistency. Also, for those who don't want to buy Garam Masala, here's a quick recipe:
    1 tablespoon coriander; ground
    1 tablespoon cumin; ground
    1 tablespoon ground black pepper
    1 tablespoon cayenne pepper; ground
    1 tablespoon fennel seeds; ground
    1 tablespoon ginger; ground
    1 tablespoon cardamom; ground
    1 tablespoon nutmeg; ground
    1 TEASPOON cloves; ground

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  91. Hi Gina! I made this tonight and it was very tasty, but I had a problem with the yogurt. It curdled a but when I added it so I'm wondering if I did something wrong or if there is a way to add it where it won't curdle. Maybe mix it with the milk first or, like other suggestions, add just before serving? I'd like to make it again, but the clumpy yogurt wasn't nice!

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  92. Made this last night - delicious!!! And healthy to boot! Made exactly as stated and so good - hubby loved it too. Added peanuts to garnish at the end - highly recommend that crunchy touch!

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  93. I spoke to Chobani about this and this is common. They said the trick is to temper the yogurt so I will have to experiment with this. It's an issue I usually have with fat free yogurt, but never with sour cream which is why I use low fat sour cream in most of my cream dishes.

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  94. I made separate 2 batches of this tonight (one to freeze) with 2 modifications - I used 1TBSP of organic coconut oil instead of 2 tsp canola oil and after cooking the onions, ginger, garlic and spices, i threw the crushed tomatoes in - let it simmer for a little while and then I put that mixture in the blender with the greek yogurt and milk and blended up silky smooth prior to putting in the chicken - then i simmered with chicken until chicken cooked through and sauce thickened and darkened up - yummy!!! Thanks for another good one. BTW - my 1.5 year old devoured it...

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  95. I have never eaten Indian in my life, but I really wanted to try this. It was absolutely wonderful! My husband loved it, too (quite a surprise) as did my 16 month old. Thanks for encouraging me to branch out from my usual staples. I will definitely make this again.

    Side note - no problems with yogurt here. I used half yogurt, half light sour cream. Everything cooked up just fine. I also added the chicken and cooked it through prior to simmering the sauce.

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  96. Gina, I was wondering if you may have a way to make skinny naan bread?!?! I think it would be so great with this!!

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  97. I replaced the yogurt w/ fat free sour cream....delish!

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  98. I love fat free sour cream as a cream replacement, it never curdles. Next time I make this will try that.

    Jill - I will work on the naan!!

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  99. I usually use a little light coconut milk as a fat replacement. It doesn't add much of a coconut flavor either.

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  100. I made this tonight. It was good but it had a bitter taste, any thoughts as to why?

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  101. We determined it's probably the turmeric, too much can be bitter.

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  102. Great tasting recipe Gina, thank you!

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  103. Another hit in our house! Yummmmmmy! Served it with couscous.

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  104. I started this recipe and then read the reviews, so I was a little wary. I didn't have any tumeric, so I didn't have to worry about that. Turned out great!! I've never made Indian food at home, much less a healthy version. Everyone in the house loved it!!

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  105. I made this last night, followed the recipe except for using chicken thighs, not breasts. I included the turmeric and it still turned out well. I think its a good quality brand though. i tried to temper my yogurt/milk but it was still a little curdl-y. Totally didn't affect the taste though, it was great!!! Will definitely be making this again. So much better than using the premade simmer sauces!

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  106. What would the P+ be with FF Sour Cream instead of Chobani?

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  107. I made this tonight for me & my hubby & we loved it!! I added more spices cause we like it hot ;) Thanks for the great recipe!!

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  108. I made this last week for dinner! AMAZING! SOOOOOOOOOO GOOD! We love Indian food and my husband's comment was - I think this is the best meal you have EVER cooked... and added: "We don't need to go to our indian restaurant anymore!"

    ahhhh, wait a minute.... what did i Just do?

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  109. I've been dying to try this recipe! It's been on my meal plan for the past month but I forgot to order the garam masala on my last Amazon order --doh!

    Just wanted to mention I found it at Williams Sonoma! Woot! Guess what's for dinner?!

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  110. Hi Gina,

    What would the points be for using chicken thighs instead of breast?

    Sorry if you have already listed this information above. Your site gets such positive feedback I get a headache from trying to read all the comments (but I try to, I'm nosy!) Ha ;)

    Sarah

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  111. I made this evening and found it to be sour tasting. It could have been the yogurt I used. If I made it again, I would substitute the yogurt with a light sour cream. A little disappointed I'm afraid.

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  112. Hi Gina, just finished my tikka masala lunch! Fantastic! I had been making it with loads of cream and butter. So happy I found your site. I've tried quite a few of your recipes and they've all been great.

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  113. Hi, my yogurt curdled too. Just used the hand mixer and blitzed it before adding the chicken. Perfect!

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  114. This looks so great! I'm really excited to make it, especially since it gives me another excuse to use the Garam Masala I made last week for another dish! Thanks for the recipe :)

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  115. This was my first Skinnytaste recipe, I loved it! It was so easy to make and fun too. Thanks Gina, I'll be seeing a lot of you I think ;-)

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  116. A comment on curdling: I used fat free Strauss Farms yogurt--no curdling. And I was cooking in my dutch oven, would that make a difference? Just a thought.

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  117. OMG, I make my paneer tikka masala with the exact same recipe except that I use ginger-garlic paste and add kasoori methi(another indian spice), makes it so flavorful:)

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  118. Making this right now, mine curdled....however it still smells and tastes great.

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  119. I just made this. It was so damned delicious! I skipped the cilantro, because I just don't like it, but it was great to have indian food without the guilt, and it doesn't taste "skinny" at all! Thank you for sharing!

    Helena

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  120. Put everything minus the yogurt and milk in the crock pot! I sauteed the onions first and I am using chicken thighs. I will keep you posted!

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  121. Doubled the recipe (20-y-home from college) used Greek yogurt and a Dutch oven.
    Family loved it. I had it over spaghetti squash; they had it with rice and naan.
    Thanks so much for sharing your hard work.

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  122. I'm making this tonight, I will let you know how it works out. A comment on curdling: I found a recommendation to add a little flour to the yogurt to keep it from curdling from site about Indian cooking. I don't know how much, exactly. It said chickpea flour is recommended for authenticity, but any kind will work.

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    1. great idea! Thanks for letting me know!

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  123. Made this tonight .. fabulous!

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  124. This was soo good! I found an awesome Indian grocery only a couple of miles away from my house, so we will be making this often. I served it with brown basmati rice and homemade naan.

    Next time, I'm going to try adding more vegetables to the sauce.

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  125. I made this last night and after reading everyone's comments made the following preparation changes. Sauteed the chicken with the onions, then added the spices (no tumeric..worried about the bitterness) to toast for a couple minutes (also added a bit of crushed red pepper flakes for heat). Add pureed tomato (store didn't have any crushed). Let simmer 5 mins. (at this point I let sit for one hour until we were ready to eat). Add milk, let simmer about 5 mins. until warm. Add 1 tsp. flour to yogurt; add to pot and simmer on low for about 5 minutes until heated through. It was nice and thick and didn't curdle. I had more than enough sauce so might cut back some last time or add some veggies or more chicken and eat leftovers. If I wasn't watching what I eat, a big hunk of bread or naan would have been great to soak up all the sauce :)

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  126. I just tried this again last night and it seems to come out too 'grainy'. The spices don't seem to be merging with the sauce well and it's not coming out as a nice, smooth tikka masala sauce. Am I doing something wrong or is that the price you pay for not using heavy cream?

    We really want this recipe to work for us!
    Thank you!

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  127. I just made this last night and was so disappointed. I LOVE chicken tikka masala so I made a double batch. I found this to be almost flavorless. I followed the recipe exactly and it was very bland. I would love to try it again - any suggestions on improvements?

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  128. Made this for the first time tonight and loved it! We love Indian food and found this to be very authentic. I did not use onions (hubby can't eat them) and did not have any tumeric (so added a tad more garam masala and cumin.) It was great, and really easy. Thanks so much!

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  129. PS I just read the comments about "curdling." Hmm.. no problem for me. I did use a whisk to stir and blend when I added the yogurt and milk; probably just stirring with a spoon wouldn't work as well.

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  130. Second time making this and I just wanted to say how amazing it was :))))!!! So delicious and easy!! I'm so glad I found this website! It's going to make my life so much easier. Thank you!

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  131. Just made this, yummy! I've never had chicken masala before, never even heard of it. A friend and her daughter were over for lunch/dinner. I made the chicken and she said it tasted like the real thing!

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  132. This was so yummy! To keep the yogurt from curdling, I did this: I put the yogurt in a mixing bowl while prepping everything else (got to about room temperature). I added the tomatoes and the milk and then turned off the heat. I stirred a half a teaspoon of all purpose flour and a spoon full of the warm sauce into the yogurt. Then my husband slowly poured in the yogurt mixture while I stirred quickly (with just a wooden spoon). I turned the heat back on and let it simmer. Not a single white lump and the sauce was thick.

    Also, I served it with steamed ginger cauliflower on the side and everyone at dinner suggested I just mix the cauliflower in next time. The flavors were great together.

    Thanks for an awesome recipe!

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    1. Meant to say I added the tomatoes and milk to the hot skillet, not the yogurt!

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  133. Looks delish! Does "chili powder" mean the red chili powder available in Indian markets, or the regular chili powder blend available almost anywhere? Thanks!

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    1. I had this same question!

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  134. Another winner Gina!!!! I used low fat sour cream and it "broke" after I put it in...no big deal. I think I will add it right at the end next time and see how it goes. Still tasted fab!
    BTW we never said curdled in my house...always broke or did it "break". It sounds so funny now....
    Margaret

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  135. Tried this last night and despite curdling (I had no clue what tempering means..)it turned out great. I left out the turmeric and substituted generic curry powder for garam masala for which was nearly the same when I looked at the ingredients on the jar and added in a red jalapeno for bite. I also added diced pepper and ended up adding more tomatoes to give it a richer texture as it did go quite runny and I didn't have anything on hand to thicken it up.

    I served it with Gina's brown coconut and cilantro rice (but didn't put the dessicated coconut in) steamed spinach, and low fat raita. My bf was v impressed and didn't believe they were WW recipes!

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  136. I like mine pretty mild, besides the chili powder can anyone suggest what other spices I might use sparingly?

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    1. You could cut back slightly on all the spices if you want it milder.

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  137. Thank you! LOVE your recipes!

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  138. Just found your site from Run DMT... your recipes look so healthy and delicious I subscribed immediately. I would love it if you would share a few on my foodie friday party today.

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  139. I hate to take away from making something homemade but if you are looking for a quick easy way to achieve almost the same fat/cal content trader joes also makes a Masala simmer sauce that is unbelievable (If you have Trader Joes in your area) My Indian Roomie in College used to have his mother send it to us by the case and it is wonderful thankfully they have opened in our area and I can get it for myself now.

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  140. This was WONDERFUL. Very flavorful, but not overly so. If you don't like spice, really watch the chili powder and cayenne.
    I used coconut oil instead of canola oil. I wished I'd had some Naan bread to go with it. Thanks, Gina!

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  141. Made this tonight, the family absolutely loved it. I did make one modification and added some Cayenne Pepper for some heat. I added a 1/2 tsp which was a bit too much. Next time I will add just a 1/4 tsp which should be perfect.

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  142. Doubled the recipe and can already tell this is going to be amazing! It smells SO GOOD in here!

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  143. Thank you a very successful dish, surprisingly using fat free ingredient. I tried it today for dinner and It is a WINNER. Thank you. so far all the recipes I have tried from your website are winners. Thank you.

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  144. Awesome!!! Loved this dish! Don't even miss the fat!

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  145. I made this tonight and LOVE it! Thank you! Such a wonderful flavor. We eat out at a local Indian place almost weekly and I'm happy that now maybe from time to time I can just make us a skinny meal at home!

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  146. Three words - Oh. My. Goodness. and Wow! I guess that is four. Me, my husband and my skinny jeans that fit again all love you, Gina - thanks again for another jewel!!

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  147. Gina, my mother and grandmother are Indian and I made this for them. Funny story, it was post-Sandy so we put the pot on the grill and cooked it that way, and we all LOVED IT! I did add a 1/2 tsp of ground coriander and 1/4 tsp of cayenne but you nailed the flavors perfectly!

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  148. Gina, this was so delicious. Thank you for helping us keep our meals so delicious AND healthy!

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  149. This was very good. Mine was a bit bitter but I didn't use turmeric so it had to be either the Chobani yogurt or cheap cumin. I added a bit of sea salt and some more chili powder and it toned it down a bit.

    I had it with your Indian Spiced Cauliflower and ended up string them together. I made this the night before and had some out of the fridge while I was making the Masala and I think it would be great as a cold lunch.

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  150. OMG!! You are seriously AMAZING. I love chicken tikka masala and when I found this recipe, I was extremely skeptical. I made it the other night and it was so good, I didn't miss the cream or the butter. My boyfriend loved it. The only problem with this recipe is that it's so good, you go back for 2nds and 3rds, so you're probably consuming the same amount of calories..At least they're healthier calories. I discovered your site looking for this recipe, then the next night made another one of your recipes. I think you are my go to girl from now on Gina! Keep them coming!

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  151. I apologize if this has already been asked/answered, but is there 4 servings of 3oz of chicken each, but 16 oz. chicken total? It makes me wonder if there should be 4oz per serving or 12 oz of chicken total?...
    Thanks for another awesome recipe!

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    1. It's 16 oz raw. 4 oz of raw chicken cooks down to 3 oz cooked chicken.

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  152. My sauce turned a tad "grainy." The meal was still enjoyable, but I'm not sure this is one I would make again. I did have the heat on medium after adding the tomatoes, milk, and yogurt ... then I saw to simmer on low. Do you think the heat did something to the dairy? What spice is added to Indian dishes to increase intensity? Cayenne?

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  153. Gina - This recipe was wonderful. I love Indian food and it beats going to the Indian Restaurant and spending $40.00 a week!

    Thanks so much for all of the great ideas and yummy recipes!

    Denise

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  154. I love chicken tikka masala, but I'm not sure how it needed to be skinnied up--it's already healthy to begin with!

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    1. Traditional recipes use heavy cream and ghee; over half of the calories usually come from fat, and at least half of the fat calories from saturated fat. Delicious and fillng, but I don't think most people would call it healthy in its original form!

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  155. Made this for dinner today. It was tasty, but not high on my list. I kind of messed up on the spices so that is probably why. Might try it again one day.

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  156. This is fantastic!! Just made this for dinner - definitely a winner and will be in the regular rotation.

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  157. OMG strugled for years to get the perfect Marsala chicken and I just pulled it of.. Great recipe Tina thanks so much it is delicious. I made a few changes because I wanted to save another trip to the store and it came out GREAT,
    I had diced tomatoes in a can so I put them in the blender. I did not have Greek yoghurt but Mountain High non-fat vanilla..so I substituted. Yeah a little sugar but could not taste it.. My local Indian store did not have the Graham by Shan so I bought the 'Spice Mix for Chicken Curry' instead. It had similar ingredients and tasted just like it.. Not sure if Shan changed the packaging but my local store had one that was Graham by Shan but the packaging seamed different and it mentioned spicy so I did not want to ruin a whole batch of chicken and this one came out just the same and the same ingredients as the other.. so if you local store is out or does not have it get this one.. Can't wait to start dinner now..

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  158. Seriously? Skinny Tikki? I've been making tikki from Entice with Spice book couple times and it turns out close to authentic. For shortcuts and busy nights, I'll have to try this.

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  159. This is a fabulous recipe!! Loved it, and will make it again. What constitutes a serving? 1/2 cup?

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  160. Okay, seriously, I just got stupid happy. I just said recently to my husband that I needed to figure out how to make my own chicken tikka masala, and I am on WW Online. Will definitely make this soon!

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  161. This is so delicious.

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  162. Made this for the first time tonight and it was delicious! Will definitely be making it again.

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  163. Very good recipe! Only thing I would change is in your description calling Murgh Makhani (Butter Chicken) and Tikka Masala the same thing. They've got similar ingredients but are quite different in that Tikka Masala (the traditional Indian recipe) has no butter in it. Tikka is known for its tomato gravy where as Makhani is known for the butter/cream mixture. Again, very similar ingredients but the traditional preparation of each dish varies greatly.

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  164. Just made this tonight for dinner. My husband is from the UK and he knows his Indian food...it passed the test! It's definitely not as rich and creamy as the full fat version from the restaurant down the street, but it doesn't taste "diet" either. It's a happy medium and satisfies his craving for Indian without busting a weeks worth of WW points. This is now a household favorite!

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  165. My step-daughter made this for us the other night, and it was FANTASTIC. Every recipe we make from Skinnytaste is WONDERFUL. Thank you for keeping us healthy and eating yummy!

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  166. Just read the comment from 'Amhogan' above my last post -- my husband is also from the UK and knows his Indian food. He loved it so much too!!!

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  167. i would not recommend using greek yogurt as it curdled badly! however it was pretty flavorful. i used almond milk.

    i am definitely making it again, but with regular yogurt.

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  168. just made this for my mother who loves skinnytaste...it was a hit! i had no ginger so i just left it out but it ended up tasting really good!

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  169. Have you ever thought of making a skinny version of korma? It is my favourite Indian dish while my stepdad's is vindaloo.

    Thanks for your site Gina!

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  170. Completely delicious! I used chicken stock instead of the milk b/c I was out of milk and it was just as creamy as I wanted it to be! Thank you!

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  171. Made this tonight and loved it

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  172. Hi everyone, just reading all the comments about the cream curdling..just mix a tablespoon or so of cornstarch with some water to make a slurry...add that to the yogurt and it won't break....can't wait to try this skinny version!

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  173. How many points would this be if you used Chicken thighs? I love chicken thighs because they are just so flavourful.

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  174. I really enjoyed this recipe--I love Indian spices. My husband devoured it and immediately asked me to make it again. ;)

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  175. This was great!! So flavorful and easy! Thank you for another great recipe! I used 0% Fage and had no issues with the curdling (I did add about 1/2 T of flour, mixed in with the yogurt, and spooned in a bit of the warmed tomatoes to temper it). Will definitely make again! :)

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  176. This was awesome. I was debating on whether to try this recipe or one on another blog that was made entirely in the crockpot, so glad I chose this one. I substituted lite coconut milk for the 1%. I also browned the chicken in a very small amount of organic virgin coconut oil and some of the spices, I removed the chicken from heat. Then did the onions, garlic, spices on medium and put the chicken back in. I was kind of afraid that it would not cook all the way through in with all the tomatoes and the yogurt or milk would curdle. This was a great way around that! Also instead of crushed tomatoes I used diced fire roasted tomatoes and some tomato paste to equal one cup.

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  177. I must have done something wrong. The dish turned out with the perfect consistency, but aggressively seasoned vs what I'm used to. My husband and I love Indian food. Maybe I didn't heat the spices/onion/ginger combination for long enough?

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  178. Made this tonight and served with some brown rice and homemade naan. I used diced tomatoes and loved the bites with the tomato best, so maybe next time some tomato puree, not quite sure. But we did enjoy it and will make it again sometime. So now we have a yogurt based curry dish we love, and a tikka masala dish and naan. :) We are getting there. Now I need to try a baked samosa recipe, but that seems like a lot of work!

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  179. This was great, thanks! Two notes from me:
    1. It was even better the second day, so I highly recommend doubling for leftovers.
    2. I skipped turmeric and still got a touch of that 'bitter' that others were noting, maybe it was just bad quality spices. I countered it with *maybe* a teaspoon of brown sugar in the whole thing, which I can't imagine affected calories that much, but helped to sweeten it up just a touch.

    Thank you!

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  180. Great recipe! I made it tonight with tomato sauce instead of crushed tomatoes (I didn't have them), and it turned out great. I also substituted chicken with Beyond Meat "chicken" (vegetable protein) strips and they worked just fine. I'm definitely making this again!

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