Cauliflower Tikka Masala

Prep: 15 minutes
Cook: 25 minutes • Serves: 4

1.Heat large saucepan over medium-high heat; spray liberally with cooking spray. Add jalapeño; cook 2 minutes, stirring occasionally. Add garlic; cook 30 seconds, stirring constantly. Reduce heat to medium-low. Add tomato sauce, milk, garam masala, paprika, turmeric, salt and black pepper; cook 20 minutes or until thickened, stirring occasionally.

2.Heat large skillet over medium-high heat; spray liberally with cooking spray. Add cauliflower; cook 5 minutes or until softened, stirring occasionally. Stir cauliflower into tomato mixture; cook 2 minutes or until heated through, stirring occasionally. Makes about 4 cups.

3.Prepare rice as label directs on stovetop. Makes about 4 cups.

4.Serve tikka masala over rice topped with yogurt and garnished with cilantro, if desired.

Approximate nutritional values per serving (1 cup rice, 1 cup tikka masala, 1 tablespoon yogurt):
313 Calories, 9g Fat (1g Saturated), 1mg Cholesterol,
416mg Sodium, 54g Carbohydrates, 6g Fiber, 10g Protein

Chef Tip:
To substitute chicken thighs for the cauliflower, in step 1, simmer tomato sauce mixture only 10 minutes; skip step 2. Spray a large skillet with cooking spray and heat over high heat. Spray 1-1/4 pounds of boneless, skinless chicken thighs with cooking spray; add to skillet and cook 5 minutes or until nicely charred, turning occasionally. Add the chicken to the simmering tomato sauce mixture; cook 10 minutes or until the sauce thickens and internal temperature of the chicken reaches 165°.