QUICK FIX: Delicately spiced food shrimp Tikka Masala makes quick dinner

Shrimp Tikka Masala. (Linda Gassenheimer/TNS)

I love Indian-flavored food and wanted to make a quick dinner at home. This delicately spiced food can take time to make. So, I created a short-cut dinner that captures the essence of the popular Indian dish Tikka Masala, known for its creamy tomato sauce and aromatic spices.

Garam masala is an important addition. It's a combination of spices usually made with cardamom, cloves, cumin, cinnamon, black pepper and nutmeg. I use it at the end of the cooking time so it retains its aroma. It is available in the spice section of the market. You can also try it over other foods such as vegetables or rice.

Shopping list

To buy: ¾ pound peeled fresh shrimp, 1 piece fresh ginger, 1 bunch fresh cilantro, 1 bottle ground turmeric, 1 bottle garam masala, 1 bottle carraway seeds, 1 large can reduced-sodium diced tomatoes, 1 container no-salt-added chicken broth, 1 carton heavy cream and 1 package microwave brown rice.

Shrimp Tikka Masala

2 teaspoons canola oil

½ cup sliced onion

1 tablespoon grated fresh ginger

½ teaspoon ground turmeric

4 garlic gloves crushed

2 cups canned reduced-sodium diced tomato, drained

½ cup no-salt-added chicken broth

¾ pound peeled shrimp

3 tablespoons heavy cream

2 teaspoons garam masala

1 tablespoon chopped cilantro

Salt and freshly ground black pepper

Heat oil in a medium-size, nonstick skillet over medium-high heat. Add onion. Saute two minutes. Add ginger, turmeric and garlic. Saute one minute. Add tomato and broth and cook five minutes. Lower heat to medium and add shrimp, cream and garam masala. Stir to combine and cook three minutes. Sprinkle with cilantro and salt and pepper to taste. Serve with rice.

Yield two servings.

Per serving: 327 calories (39 percent from fat), 14.1 grams fat (5.8 grams saturated, 5.1 grams monounsaturated), 301 milligrams cholesterol, 38.2 grams protein, 15.1 grams carbohydrates, 5.6 grams fiber, 248 milligrams sodium.

Caraway rice

1 package microwave rice (1½ cups cooked)

2 teaspoons canola oil

1 tablespoon caraway seeds

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1½ cups of rice and reserve the remaining rice for another time. Add oil, caraway seeds and salt and pepper to taste. Toss well. Divide in half and serve with the shrimp.

Yields two servings.

Per serving: 237 calories (24 percent from fat), 64 g fat (0.7 g saturated, 3.6 g monounsaturated), no cholesterol, 4.8 g protein, 40.3 g carbohydrates, 3.6 g fiber, 6 mg sodium.

Linda Gassenheimer is the author of more than 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook."