Cauliflower Tikka Masala
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Cauliflower Tikka Masala

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

Nonstick cooking spray
1 medium jalapeño pepper, seeded and finely chopped
3 garlic cloves, minced
1 can (15 ounces) no salt added tomato sauce
2 cups unsweetened cashew milk
2-1/2 teaspoons garam masala
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 medium head cauliflower, cut into florets
2 packages (8.5 ounces each) ready to serve cooked brown basmati rice
1/4 cup plain nonfat Greek yogurt
Chopped fresh cilantro for garnish (optional)

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°.