Preparation time: 10 minutes

Cooking time: 20 minutes

• Chicken Tikka Masala

Tikka Masala is an Indian dish that can be made in many different ways, but is technically just chicken simmered in a spicy sauce. My simple version, served over rice, is a meal in a bowl, perhaps accompanied by some sliced fresh fruit to complement the spicy notes.

Makes 2 servings

• 1 tablespoon canola oil
• ¼ cup diced onion
• 2 small garlic cloves, minced
• 1 (1-inch) piece peeled fresh ginger, grated; or 1 teaspoon ground ginger
• ½ teaspoon garam masala, or ¾ teaspoon for more spice
• ¼ teaspoon smoked paprika
• 1 (14.5-ounce) can fire-roasted tomatoes, undrained
• ½ pound boneless, skinless chicken thighs or breasts, cut into ½-inch cubes
• ¼ cup plain yogurt or milk of choice
• ¼ teaspoon crushed red pepper flakes
• ¼ teaspoon salt
• ⅛ teaspoon (dash) freshly ground black pepper
• 1 cup frozen shelled raw edamame, or frozen green peas
• 1½ cups hot cooked brown, jasmine, or basmati rice
• 2 tablespoons chopped fresh cilantro, for garnish

1. In a medium saucepan, heat the oil over medium heat. Add the onion, garlic, and ginger and cook, stirring constantly, for 1 minute. Add the garam masala and paprika and cook, stirring constantly, for 30 seconds.

2. Transfer the mixture to a blender, add the tomatoes, and puree until the sauce is smooth. (Or, leave the mixture in the saucepan and puree with an immersion blender until smooth.) Return the sauce to the skillet and add the chicken, yogurt, red pepper flakes, salt, and pepper. Bring to a boil and reduce the heat to medium-low. Cover and cook until the chicken is cooked through, 12 to 15 minutes. Stir in the edamame and simmer, uncovered, another 5 minutes.

3. Divide the rice among 2 bowls and top with the chicken and sauce. Serve, garnished with cilantro.

Per serving: 685 calories; 41g protein; 28g total fat; 14g fiber; 76g carbohydrates; 4mg cholesterol; 590mg sodium