Tomato-Chickpea Masala With Chicken

May 25, 2023May 25, 20230 14
Tomato-Chickpea Masala With Chicken recipe with a flavorful blend of spices
in Main

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

3 tablespoons olive oil , extra-virgin
2 tablespoons butter , unsalted
2 medium onions
ginger , 3-inch piece
4 garlic cloves , medium
1 1/2 tablespoons garam masala
1/8 teaspoon cayenne pepper
6 -8 ounces cooked chicken ( white or dark meat )
2 cans chickpeas ( no salt added )
2 cans whole tomatoes
3/4 cup low-fat coconut milk
1 1/2 teaspoons sugar
1 teaspoon salt
1/4 cup cilantro , for garnish
2 medium lemons , for serving
1/2 cup plain nonfat yogurt

Nutrision Information

Servings Per Recipe
4
Calories
390
Sugar
6g
Fat
24g
Tomato-Chickpea Masala With Chicken is a traditional Indian recipe that is popular all over the world. It is a spicy and flavorful recipe that is easy to make and can be served with rice or naan bread. The dish is made with a combination of whole tomatoes, chickpeas, and cooked chicken, all simmered together in a rich and creamy sauce made with low-fat coconut milk and Indian spices. This recipe is perfect for a cold winter day or as part of a family meal, as it is packed with protein and fiber.

Instructions

1.In a large saucepan, heat the butter and olive oil over medium-high heat.
2.Add the onions, garlic, and ginger, and cook until the onions are translucent.
3.Add the garam masala and cayenne pepper to the pan, stirring constantly for about 30 seconds.
4.Add the canned tomatoes and chickpeas (with their liquid) to the pan, and bring the mixture to a boil. Reduce the heat to low, and let it simmer for 15-20 minutes, stirring occasionally.
5.Add the cooked chicken to the saucepan, and continue to simmer for another 10 minutes.
6.Finally, add the coconut milk, sugar, and salt, and let it simmer for a few more minutes until the sauce has thickened.
7.Remove from heat and let it cool slightly. Garnish with cilantro and serve with a dollop of nonfat yogurt and lemon wedge on the side.

PROS

This recipe is a great way to incorporate protein and fiber from chickpeas into your diet, while also enjoying the flavors of Indian spices.

The low-fat coconut milk provides a creamy texture without the added calories of regular coconut milk.

CONS

This recipe contains a fair amount of sodium from the canned tomatoes and chickpeas, so it may not be suitable for those on a low-sodium diet.

Also, the added sugar in the recipe can be omitted if you prefer a less sweet taste.

HEALTH & BENEFITS

The chickpeas in this recipe are a good source of fiber and plant-based protein, which can help with weight management and improve heart health.
The spices used in this recipe, such as garam masala and cayenne pepper, have anti-inflammatory properties and may reduce the risk of chronic diseases.

Print

Leave a Reply

Your email address will not be published.