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Low Fat Tomato Tandoori Chicken Curry

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Ingredients
  

For the Marinade:

  • 6 boneless, skinless chicken breasts
  • 2 tbsp. vegetable oil
  • 1 tbsp. tandoori masala
  • 1 tbsp. garam masala
  • ½ tsp salt
  • ½ tsp. black pepper

For the Tomato Curry Sauce:

  • 1 large or 2 small red onions
  • 4 cloves garlic
  • 8 large fresh tomatoes, diced
  • ½ cup water
  • 2 cups plain tomato sauce
  • 2 tbsp. yellow curry powder
  • 1 tbsp. garam masala
  • 1 tbsp. tandoori masala
  • ½ tsp. red curry powder
  • 1 tsp. ground coriander
  • 1 tsp. ground cardamom
  • ½ tsp. ground cumin
  • 1 tsp. allspice
  • 2 tbsp. fresh ginger, finely grated
  • ½ tsp. salt
  • ½ tsp. black pepper
  • ½ tsp. ground fennel seed
  • 1 cup non-fat yogurt
  • Steamed jasmine rice, basmati rice, roti or naan bread, for serving, optional.

Instructions
 

To prepare the chicken

  • Toss together the chicken, oil, tandoori masala, garam masala, salt and pepper in a Ziploc bag until the chicken pieces are completely coated in the spice mix.
  • Marinate in the refrigerator for a couple hours or overnight.
  • Grill on a charcoal, or gas grill, until fully cooked.
  • The chicken can also be cooked under the broiler, if desired.

To prepare the the Tomato Curry Sauce:

  • In a food processer, puree the onions and garlic, chop as finely as possible.
  • Add the puree to a large pot and slowly cook the onion mixture until softened; about 5 minutes.
  • Add all the remaining ingredients, except the yogurt.
  • Simmer slowly for about 25 to 30 minutes until the tomatoes have broken down into a sauce.
  • Add the yogurt and cooked chicken; simmer for an additional 15 to 20 minutes or so before serving.
  • Serve on steamed jasmine or basmati rice or with roti or naan bread.

Notes

If an outside grill is not available, cook the chicken under the broiler, allowing it to get a few char marks for flavor.