I’ve been getting store bought Tikka Masala sauce and throwing roasted veggies and chicken in it for the past few weeks (when I like a dish, I really like a dish). While that’s delicious and quick, it’s probably not the healthiest. So today I decided to make my own sauce. This is based on this Skinny Chicken Tikka Masala recipe, but with on what I had on hand (and with veggies in place of chicken). Mom, this one’s for you 😉 Ingredients:

• Gold potatoes (5-6)
• Carrots (4-5)
• 2 Onions
• Olive oil (spray and bottle)
• Garlic (1/2 bulb)
• Can of diced tomatoes
• Butter (~3 tablespoons)
• Milk (~1/4 cup)
  • I used fat free
• Plain Greek Yogurt (~2 oz)
  • Again, I had fat free
• 1 Avocado (optional)
• Spices
  • Chili Powder
  • Curry Powder
  • Ginger
  • Cumin
  • Salt

The sauce:

• Put the 3 tablespoons butter in a saucepan
• Dice one of the onions, and add to the saucepan
• Cook on medium, ~5-10 minutes or until onions are mostly cooked. Stir occasionally.
• While that’s cooking, dice about half the garlic. Add that when ready.
• Add spices.
  • Amounts are to taste, obviously, but I threw in a lot of everything, especially ginger and cumin.
• Add ~1/4 cup milk, ~2 oz Greek yogurt, and can of diced tomatoes
• Stir
• Simmer on low for 10-15 minutes
• Cut up an avocado and add in. Stir.
  • I tried to mash up a bit of it and add to make the sauce thicker, but it wasn’t really needed, so I just cut up the rest and stirred it in. Make sure to cover the avocado thoroughly so they don’t turn as brown.

The veggies:

• Preheat oven to about 375
• Prepare three pans with aluminum foil (to avoid mess), and spray with olive oil
• Wash and cut up potatoes
  • Throw in a bowl with a bit of olive oil, stir around. Put on a pan and into the oven.
  • Stir after ~10 minutes, check regularly after ~15
• Peel the carrots and cut off the ends
  • Put on a pan and spray with olive oil and into the oven.
  • For whatever reason, I find carrots roast best whole, and then I cut them after they’re cooked and cooled
  • Turn over after ~5 minutes and check every 5 minutes or so after
• Cut 1 onion into rings. Don’t separate the rings.
  • Put onto the pan and into the oven
  • Turn over after ~5 minutes and check every 5 minutes or so after