Cauliflower Tikka Masala
Prep: 15 minutes
Cook: 25 minutes • Serves: 4
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
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°.