Yields4 ServingsPrep Time15 minsCook Time30 minsTotal Time45 mins
1medium jalapeño pepper, seeded and finely chopped
3garlic cloves, minced
15ozno salt added tomato sauce
2cupsunsweetened cashew milk
2 ½tspgaram masala
½tsppaprika
½tspturmeric
1medium head cauliflower, cut into florets
17ozready to serve cooked brown basmati rice
¼cupplain 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 and stir 2 minutes. Add garlic; cook and stir 30 seconds. Reduce heat to medium-low. Add tomato sauce, milk, garam masala, paprika, turmeric and ½ teaspoon salt and ¼ teaspoon pepper; cook and stir 20 minutes or until thickened.
2
Heat large skillet over medium-high heat; spray liberally with cooking spray. Add cauliflower; cook and stir 5 minutes or until softened. Stir cauliflower into tomato mixture; cook and stir 2 minutes or until heated through. Makes about 41⁄3 cups.
3
Prepare rice as label directs on stovetop. Makes about 4 cups.
4
Serve tikka masala over rice; top with yogurt and garnish with cilantro, if desired.
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 1¼ 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°.
Ingredients
1medium jalapeño pepper, seeded and finely chopped
3garlic cloves, minced
15ozno salt added tomato sauce
2cupsunsweetened cashew milk
2 ½tspgaram masala
½tsppaprika
½tspturmeric
1medium head cauliflower, cut into florets
17ozready to serve cooked brown basmati rice
¼cupplain nonfat Greek yogurt
Chopped fresh cilantro for garnish (optional)
Directions
1
Heat large saucepan over medium-high heat; spray liberally with cooking spray. Add jalapeño; cook and stir 2 minutes. Add garlic; cook and stir 30 seconds. Reduce heat to medium-low. Add tomato sauce, milk, garam masala, paprika, turmeric and ½ teaspoon salt and ¼ teaspoon pepper; cook and stir 20 minutes or until thickened.
2
Heat large skillet over medium-high heat; spray liberally with cooking spray. Add cauliflower; cook and stir 5 minutes or until softened. Stir cauliflower into tomato mixture; cook and stir 2 minutes or until heated through. Makes about 41⁄3 cups.
3
Prepare rice as label directs on stovetop. Makes about 4 cups.
4
Serve tikka masala over rice; top with yogurt and garnish with cilantro, if desired.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
