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.
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.
Prepare rice as label directs on stovetop. Makes about 4 cups.
Serve tikka masala over rice; top with yogurt and garnish with cilantro, if desired.
Serving Size 1
Servings 0
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.