AuthorMike EgrieCategory, DifficultyIntermediate
Cauliflower Tikka Masala
Yields4 Servings
Prep Time15 minsCook Time30 minsTotal Time45 mins
 1 medium jalapeño pepper, seeded and finely chopped
 3 garlic cloves, minced
 15 oz no salt added tomato sauce
 2 cups unsweetened cashew milk
 2 ½ tsp garam masala
 ½ tsp paprika
 ½ tsp turmeric
 1 medium head cauliflower, cut into florets
 17 oz ready to serve cooked brown basmati rice
 ¼ cup plain 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

 1 medium jalapeño pepper, seeded and finely chopped
 3 garlic cloves, minced
 15 oz no salt added tomato sauce
 2 cups unsweetened cashew milk
 2 ½ tsp garam masala
 ½ tsp paprika
 ½ tsp turmeric
 1 medium head cauliflower, cut into florets
 17 oz 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.

Cauliflower Tikka Masala
X