[Indian] Vegetarian Tikka Masala

After a disappointing attempt at tikka masala a few weeks ago, I decided to try again this time pulling from numerous recipes. This adaptation came out so well I swear I could eat it for breakfast, lunch and dinner for a week straight. This can be made with any kind of protein or meat substitute you prefer, even paneer which is extremely easy to make at home (I will post a recipe soon).

Tikka masala with homemade naan bread

Vegetarian Tikka Masala

Marinade

• 1 package Quorn Naked Chik'n Cutlets (cut into bite sized cubes), or 1 bag Quorn Chik'n Pieces, thawed [sub real chicken breast for a non-vegetarian dish]
• 2 Tbsp plain, nonfat greek yogurt
• 2 Tbsp lemon or lime juice
• 2 tsp ground cumin
• 1 tsp ground red cayenne pepper
• 1 tsp ground black pepper
• 1 tsp cinnamon
• 1 tsp salt
• 2 tsp fresh minced ginger

Sauce

• Non-stick cooking spray
• 1 8-oz. can Rotel original tomato sauce with chilies
• 1/2 large onion, finely chopped
• 2 jalapenos, seeded and finely chopped 
• 2 cloves garlic, minced
• 2 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp garam masala (Whole Foods)
• 1/4 tsp turmeric 
• 1/2 tsp salt
• 1 tsp sweetener such as Splenda 
• 1/4 cup water, or more as needed
• 1 sweet potato, peeled and cut into bite sized pieces
• Pinch of asafoetida powder (Indian or Asian grocery store)
• 1 cup lite coconut milk
• 1/2 cup frozen peas
• 1/4 cup fresh chopped cilantro or parsley, optional & depending on your tastes

For the marinade

1. Combine yogurt, juice, spices & ginger in a small bowl, mixing until well blended.
2. Place cubed chik'n pieces (or paneer) in a medium bowl. Pour yogurt mixture over the top and mix to coat well. Chill for an hour.
3. Preheat oven to 500 degrees F. Prepare a baking sheet with parchment paper lightly coated in cooking spray. After the chik'n has marinated, spread on the baking sheet in a single layer and bake for about 8 minutes or until cooked through.

For the Sauce

1. Heat a large saucepan coated with cooking spray over medium heat and saute onions and jalapeno until onions have caramelized.  Remove from heat and, in a food processor or blender, puree the onions, jalapenos along with the tomato sauce until mixture is smooth (the smoother the better in this dish, I learned this the first time), set aside.
2. Add a little more cooking spray to the saucepan and return to medium heat. Add garlic & saute for 1 min.
3. Stir in the first six spices.
4. Stir in tomato sauce puree and 1/4 cup water and simmer for about 15 minutes.
5. Meanwhile, place chopped sweet potatoes in a microwave safe bowl, add a little water, cover and microwave for about 4 minutes or until potatoes are tender. [Also a great time to bake the chik'n!]
6. Stir in the coconut milk, peas, sweet potatoes, asafoetida powder and chik'n into the tomato sauce and simmer until heated through, adding more water if necessary. Stir in the cilantro or parsley just prior to serving.

Serve with a piece of freshly made naan and steamed veggies.

Nutrition facts per serving (makes 4): 224 cals, 24g carbs, 8g fat, 13g protein. Note: this is not a low sodium recipe as made - approx. 1,940mg per serving!