It’s hard not to love chicken tikka masala. Unfortunately, since masala sauce generally is made with yogurt and cream, finding love in a lactose-free version takes more work than simply ordering takeout. My recipe for at-home Indian relies on lactose-free Jalfrezi sauce and yields a tasty and relatively low-sodium dish that never fails to satisfy. Let the love simmer long and hot in this dish that brings together the spices of India with lactose-free preparation.
16 oz. Jalfrezi simmer sauce
8 oz. chicken breast, cut into ½-inch cubes
1½ cups new potatoes, peeled and cut into ½-inch bites
½ cup frozen peas
½ cup canned garbanzo beans, rinsed and drained
½ cup shredded carrots
2 Tbs. lactose-free butter
2 garlic cloves, crushed
½ cup low-fat coconut milk
4 slices gluten-free bread, toasted
3 to 4 basil leaves, chopped
1 to 2 cups dry Basmati rice, prepared according to package instructions
Heat a large, deep skillet over medium-high heat. Add Jalfrezi sauce, chicken, potatoes, peas, garbanzo beans, and carrots to skillet. Stir until chicken and vegetables are coated in sauce. Once sauce starts to boil, reduce heat to medium, cover, and simmer until chicken is cooked through and potatoes are soft, about 20 minutes. Stir occasionally.
Once chicken is cooked through, add coconut milk to Jalfrezi mixture, stir, and continue cooking until sauce starts to simmer. Remove from heat.
Microwave butter and garlic on high for 10 seconds. Stir.
Spread garlic butter on toast and sprinkle with basil leaves. Save some garlic butter to add to Jalfrezi.
Serves: 4 to 6
Effort: I tend to make this on evenings when I get home from the office a little early.
Prep: 25 to 30 minutes
Pairing: Gluten-free lager or a pinot noir, such as Carmel Road Monterey Pinot Noir from California.
Tip: For vegan preparation, replace the chicken with bite-size cauliflower florets and use Earth Balance Natural Buttery Spread.
Nutrition: Calories: 500; Total Fat (g): 13; Saturated Fat (g): 5; Cholesterol (mg): 31; Sodium (mg): 430; Potassium (mg): 950; Total Carbohydrate (g): 73; Fiber (g): 5; Sugar (g): 8; Protein (g): 19. Content per serving. Assumes 6 servings.
Living Luxe Gluten Free is available in bookstores, including Barnes & Noble, Flintridge Bookstore & Coffeehouse, and Pages: a bookstore. It also may be purchased online at LivingLuxeGlutenFree.com and on Amazon.
Author Michelle Lee
Michelle Lee is author of Living Luxe Gluten Free (nominated for 2016 James Beard Book Awards for “Focus on Health” and “Photography”), and she appears on KLRR’s morning show where she shares recipes and health tips on “Delicious Dishes with Michelle Lee.”
In addition to her culinary work, Ms. Lee is an award-winning economics and business consultant who has been featured in various publications, including Forbes, for her research. Ms. Lee holds a degree in economics and an MBA.
Ms. Lee’s forthcoming book, The Young Skin Diet, will hit shelves this April. Based on her survey of hundreds of peer-reviewed scientific studies, The Young Skin Diet reveals the six principles of nutrition to rejuvenate skin, as well as over 75 recipes, skin treatments, meal plans and everyday habits to make skin young again.
More information may be found at TheYoungSkinDiet.com.
Praise for Michelle Lee’s works
“upscale…mouthwateringly luxurious” – Simply Gluten Free Magazine
“good guidance…useful” – Publishers Weekly
“highly recommended” – Midwest Book Review
Try other recipes by Michelle Lee:
Pretty, Powerful, Pasta