Healthy Tikka Masala
Are you looking for a healthier version of Indian Food? Well, you've come to the right place. For the most part, the foundational ingredients of Indian Food are some of the healthiest in the world. Where the dishes get into trouble is with the type of oils and fats they use. In this recipe we just make a couple substitutes and we're good to go!
Every Indian dish begins with some of the healthiest spices on the planet, Turmeric, garlic, ginger, onion, cumin and cinnamon. So, if you just change three ingredients you have a winning delicious healthy Masala Sauce. What are they? The fats -- Butter, Vegetable oil and Cream and substitute the sugar, your dish will be the epitome of health--especially if you add vegetables!
Where do you start? Take any Tikka Masala or Korma recipe and make substitutions to the following:
Ghee (Clarified Butter) substitute with Organic Ghee
Vegetable Oil -- substitute with Coconut Oil or High Grade Olive Oil
Whipping Cream -- substitute with 100% Coconut Milk/Cream or Cashew Cream
Sugar -- substitute with organic raw sugar, palm date sugar, or sugar substitute such as xylitol, stevia, coconut sugar, (or just forget the sugar all together. You can also soak 2-3 dates for at least 10 minutes in water -- and then put them in the blender with sauce to sweeten--you'll be amazed at what a couple dates can do! Plus, dates are loaded with anti-oxidants and enzymes.
The Following Recipe is from Chris and is posted on www.allrecipes.com. I chose this recipe because it had 5 Stars and over 2,000 people made, and over 800 reviewed it. I have put substitute in parentheses next to the ingredients to change. In addition to the key ingredient substitutes, included are a few other tips to make the dish absolutely amazing!
To watch video go to: http://allrecipes.com/recipe/228293/curry-stand-chicken-tikka-masala-sauce/
*Italics indicates substitute
Curry Stand Chicken Tikka Masala Sauce
"A classic curry-stand recipe. This is not haute cuisine; this is the kind of nuclear-orange tikka masala that you crave when you stumble out of a pub at 2 a.m. I make vast quantities of the sauce at one time, and it freezes very well. I also added much more cayenne pepper than 1 teaspoon, but I give out the recipe like this for people who don't like heat."
Ingredients
2 tablespoons ghee (clarified butter) -- Buy Organic Ghee or Use Coconut Oil
1 onion, finely chopped
4 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1 teaspoon ground ginger
1 teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
1 (14 ounce) tomato sauce -- check the ingredients for no added sugars and low sodium content.
1 cup heavy whipping cream -- Use 100% Coconut Milk/Cream or Cashew Cream (Put Coconut cream can or box in Fridge upside down for a couple hours. Remove Cream from the top and fold into sauce.
2 teaspoons paprika
1 tablespoon white sugar -- Use organic raw sugar or one of the substitutes mentioned above (or none) -- this is preference so you have to find the right healthy sweetener for your tastes.
1 tablespoon vegetable oil -- always always replace vegetable oil. It is highly processed and scientifically has been associated with all types of cancer. Replace with Olive Oil or Coconut Oil.
4 skinless, boneless chicken breast halves, cut into bite-size pieces -- Whenever possible use Grass Fed, Grass Finished. Corn Fed Chicken even without antibiotics can cause digestive problems.
1/2 teaspoon curry powder
1 teaspoon salt, or to taste (optional) -- Always use a coarse ground Grey Celtic Sea Salt if you want your dish to "pop" with flavor. Pink Himalayan salt is good too but does not offer the same intensity for causes blended flavors to peak. Using either salt adds minerals to your meal that are vital for nutritional absorption and a healthy muscular skeletal system.
1 teaspoon white sugar, or to taste (optional) -- Again use a Raw or healthy substitute.
Directions
Heat ghee in a large skillet over medium heat and cook and stir onion until translucent, about 5 minutes. Stir in garlic; cook and stir just until fragrant, about 1 minute. Stir cumin, 1 teaspoon Grey Celtic sea salt, ginger, cayenne pepper, cinnamon, and turmeric into the onion mixture; fry until fragrant, about 2 minutes.
Stir organic tomato sauce into the onion and spice mixture, bring to a boil, and reduce heat to low. Simmer sauce for 10 minutes, then mix in coconut cream, paprika, and 1 tablespoon raw sugar. Bring sauce back to a simmer and cook, stirring often, until sauce is thickened, 10 to 15 minutes.
Heat Olive oil in a separate skillet over medium heat. Stir organic chicken into the hot oil, sprinkle with curry powder, and sear chicken until lightly browned but still pink inside, about 3 minutes; stir often. Transfer chicken and any pan juices into the sauce. Simmer chicken in sauce until no longer pink, about 30 minutes; adjust salt and sugar to taste.
Vegan Version? Just use a variety of vegetables instead of chicken!
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