I almost didn’t post today. You see, I have a bum finger. I would take a picture and post it, but for some that might ruin the mood of food, if you know what I’m sayin’. In short, I fell… wrong (…after being shoved) during my hockey game on Sunday, and my finger is presumably sprained. In addition, my nail bent back really really really far down (if I just gave you the willies, you’re imagining my thumb’s state correctly). Blood was involved and it is not pretty. Oh, and it is painful…very, very painful. For the record: love your thumb. You use it a LOT, believe it or not.
Enough whining, more substance. Substance in the form of a homemade Indian feast!
Sundays are usually my “kitchen day”. I have the time and the desire to always whip up something on Sundays. I usually reserve Sunday for my more labor-intensive meal of the week…which this meal was not. But if you see a Sunday trend with meals, that is probably it: higher difficult/prep.
When Biz posted a Tikka Masala recipe that her readers went on to rave about, it went straight onto the menu. And when I came across a crock pot Indian dish on The Big Red Door, my Indian dinner menu was complete.
2 lbs small red potatoes, cubed into 1 inch pieces
1 yellow onion, sliced
1 can (14 oz) light coconut milk
2-3 Tbsp red curry paste
2 Tbsp agave nectar (or brown sugar)
1 Tbsp low-sodium soy sauce
1 large sweet potato, cubed into 1 inch pieces
2 cups fresh or frozen green peas
salt to taste
1/4 cup cilantro, chopped
Scrub potatoes, cube, and place them in the slow cooker with sliced onion.
In a small bowl, mix coconut milk, red curry paste, agave and soy sauce together and pour over the potatoes (red and sweet). Cover and cook on low for about 5-6 hours, or until the potatoes are slightly tender when pierced with a fork.
Add peas. Continue to cook, uncovered, for 15 minutes longer.
Serve over rice. Garnish with fresh cilantro. Serves 6 (about 1 cup).
Nutrition Information (per serving): 228 calories; 2.3 g. fat; 0 mg. cholesterol; 366 mg. sodium; 48.8 g. carbohydrate; 6.8 g. carbohydrate; 7.7 g. protein
Result: I really loved this recipe! It is so easy, vegetarian, vegan, healthy, and delicious! It can serve as a side dish or an entree. It is colorful and packed with fiber. The coconut flavor isn’t that strong (Mr. P didn’t even taste the coconut — and I didn’t tell him it was there 😉 ), and the heat is just a touch. Enjoy!
Chicken Tikka Masala from My Bizzy Kitchen
1 pound(s) boneless skinless chicken breasts
6 oz nonfat, plain Greek yogurt, divided
1 Tbsp fresh lemon juice
4 tsp ground cumin, divided
1 tsp ground cinnamon
1 tsp cayenne pepper
1 tsp black pepper
1/2 tsp salt
1 Tbsp regular butter
1 tsp minced garlic
2 tsp paprika
1/4 tsp curry powder
6 item(s) dried red chili peppers (I used 2 dried Ancho peppers)
2 cup(s) 15 oz. canned tomato sauce
1 small jalapeno, cut in half, seeded and chopped
1/4 tsp Sriracha chili sauce
1/3 cup cilantro, chopped (for garnish)
Mix 3 ounces of yogurt with the diced chicken, lemon juice, 2 tsp. cumin, cinnamon, cayenne, salt and pepper. Let sit for an hour.
Melt butter and add jalapeno pepper. Cook for about 5 minutes. Add the remaining 2 teaspoons ground cumin, paprika, curry powder, sriracha sauce and stir for 2 minutes, until nice and fragrant.
Add chicken and cook for five minutes. Add tomato sauce and dried chiles and simmer for 15 minutes until the chicken is fully cooked.
Remove from heat, stir in remaining 3 ounces of Greek yogurt. Garnish with cilantro and serve over brown rice (brown rice not accounted for in nutrition information). Serves 4 (4 oz. of meat with sauce).
Nutrition Information (per serving): 204 calories; 3.8 g. fat; 63 mg. cholesterol; 781 mg. sodium; 9 g. carbohydrate; 2.3 g. fiber; 32 g. protein
Result: Hot-say-tot-say! Not for the weak! The heat weak should leave out the Sriracha. 😉 This was good! Mr. Prevention loved this dish, as did I. Tikka masala doesn’t have to be hard, and Biz broke it down for us! And talk about healthy…love it! The tomato sauce jacks up the sodium content quite a bit, and there’s really no getting around that. But everything else checks out perfectly, especially serves atop a bed of fluffy brown rice. Enjoy!
So, how’d I do!?
Did you know that a “masala” is just a blend of spices? I learned that from Aarti Party on the Food Network in her latest episode — I didn’t know that!
Question: Do you like it hot…or not?
Keep it clean, people! 😉