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Cauliflower Tikka Masala

Cauliflower Tikka Masala

Prep time: 15 minutes
Bake Time: 30 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
  • 2½ teaspoons garam masala
  • ½ teaspoon paprika
  • ½ teaspoon turmeric
  • 1 medium head cauliflower, cut into florets
  • 2 packages (8.5 ounces each)ready to serve cooked brown basmati rice
  • ¼ cup plain 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.

Per serving: 313 Calories, 9g Fat (1g Saturated), 1mg Cholesterol, 416mg Sodium,
54g Carbohydrates, 6g Fiber, 8g Sugars, 0g Added Sugars, 10g Protein

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°.

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