Are you looking for some variety in your weekly supper rotation? Inspired by the Indian dish Chicken Tikka Masala, this recipe combines the flavors into a thick one pot stew that is easily one of my top 5 favorite meals.
The Ingredients
- Coconut Oil- Coconut oil works really well with the overall flavour of the dish, but you can substitute olive oil or another neutral cooking oil if needed.
- Yellow Onion
- Garlic- 1 and ½ teaspoon garlic powder can be used as a substitute for ease
- Garam Masala- This spice mixture is a key ingredient and should not be substituted or left out. You should be able to find it in the spice section of most grocery stores.
- Cinnamon
- Ginger
- Ground Cayenne Pepper
- Cumin
- Chicken- Boneless, skinless chicken breasts are left whole to poach in the sauce. Once cooked, you will need to shred them or you can cut them into small chunks. Alternatively, you can use boneless, skinless chicken thighs or you can use pre cooked and shredded chicken, just stir it in for the last 2-3 minutes.
- Canned Crushed Tomatoes
- Canned Coconut Milk- I recommend using full fat coconut milk for a thicker sauce but light coconut milk would work as well.
- Water- If omitting the rice, you will only need to use 2 cups of water rather than 4.
- Rice- You will need long grain rice. I have tested it with both white and brown rice and have gotten similar results. Feel free to leave it out or cook the rice to have alongside instead.
- Potatoes- I find that Yukon Gold potatoes hold their shape best in the stew but any type of potato should work. If you plan to freeze the leftovers, the potato texture might change a bit with thawing so you could leave it out if you prefer. For a lower carb option, you can use cauliflower or broccoli instead.
The Method
- Saute onion followed by garlic and then spices.
- Add everything else to the pot and give it a stir.
- Simmer until chicken is cooked through.
- Shred chicken, return to pot and serve.
Leftover Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat in the microwave.
How to Serve Tikka Masala Stew
This stew is a hearty meal all of its own but some naan bread on the side is always delicious.
Variations
Add spinach- if you want to add more vegetables to this meal, you can stir in some spinach at the same time as the shredded chicken breast and allow it to wilt.
Dietary Notes
If you have dietary restrictions, check the packaging of specific ingredients that you use to ensure they are compliant. This recipe is:
- Dairy Free
- Gluten Free
- Nut Free
- Paleo- If you leave out the potatoes and rice.
Additional Notes
- This stew is full of spices but isn't spicy. If you are super sensitive to spicy foods, you can reduce the cayenne pepper or leave it out.
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Ingredients
- 2 tablespoon coconut oil
- 1 small yellow onion diced
- 3 cloves garlic minced
- 1 and ½ tablespoon Garam masala
- 1 and ½ teaspoon fine sea salt
- 1 teaspoon cinnamon
- 1 teaspoon ground ginger
- ½ teaspoon cayenne pepper
- ½ teaspoon cumin
- 4 cups water
- 1 (28 oz) can crushed tomatoes
- 1 (14 oz) can coconut milk
- 1 lb boneless, skinless chicken breasts about 2
- 1 lb potatoes about 2 cups diced
- 1 cup uncooked long grain rice
Instructions
- In a large pot or Dutch oven, heat coconut oil over medium-high heat. Sauté the onions until softened. Add the garlic and stir. Add seasonings and sauté for 2 additional minutes, stirring constantly, until fragrant.
- Reduce the heat to medium-low and add the water, tomatoes, potatoes, rice and coconut milk and stir gently. Add the chicken and ensure that it is full submerged.
- Cover and allow to simmer for 30 minutes, stirring occasionally and scraping the bottom to ensure the rice doesn't stick. When the chicken is cooked through (165 F), use a fork or slotted spoon to remove it to a plate. Continue to simmer the stew on medium low.
- Using two forks, or your fingers, shred the chicken. Alternatively, you could cut the chicken into small chunks.
- Return the chicken to the pot, stir to combine and serve warm.
Notes
Leftovers
Store in the refrigerator for up to 4 days or freeze for up to 3 months. Allow to thaw in the refrigerator. Reheat in the microwave or on the stove.
Inspired by The Modern Proper .
Nutrition
Calories: 490kcal | Carbohydrates: 52g | Protein: 24g | Fat: 22g | Sodium: 867mg | Fiber: 6g | Sugar: 7g
Did you make this recipe?Let me know what you thought in the comments below!
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