It's NOT Butter Chicken

 



Butter chicken is one of India's best known & loved dishes. This version is just as tasty and fulfilling as the real authentic dish, with half the calories per serving and 10 times less fat!!

Ingredients:
500g lean chicken breast, diced
1 large onion, chopped
1 cinnamon stick
4 whole cardamom pods, bruised (see video) or, you can substitute with ½ tsp ground cardamom
1 tsp ground sweet paprika
¾ cup salt-reduced liquid chicken stock
large handful of fresh coriander/ parsley, chopped
canola oil cooking spray

Mariande
2 tsp ground garam masala
1 tsp ground coriander
½ tsp ground chilli
3 cloves garlic, peeled
2 tsp fresh ginger, grated
1 large ripe tomato quartered
85g low fat plain chobani youghurt*

Riata
1 large ripe tomato, diced
½ continental cucumber, diced
small handful fresh mint leaves, chopped
85g low fat plain chobani youghurt*

Note - * Buy 1 x (170g) small tub of chobani yoghurt for this recipe. Use ½ of the tub for the marinade, and the remaining ½ tub for the riata.

Method:
1. Lightly spray a small fry pan, or saucepan with oil and heat on low heat. Add garam masala, ground coriander & chilli stir until fragrant (approx. 1-2 mins).

2. Next, using either a food processor or your magic bullet, place all marinade spices, garlic, ginger and tomato. Process until a sauce forms. Next, add some yoghurt and continue processing until combined.

3. In a large bowl, place diced chicken. Pour marinade over the top. Stir well to evenly coat chicken pieces. Cover with lid or plastic wrap, and refrigerate until ready to cook.

4. Spray a frying pan with oil and heat on medium heat. Cook onion, cinnamon & cardamom pods; stir until onion is browned. Next add marinated chicken, stock & paprika, cover and simmer until chicken is cooked through; around 10+ minutes. Stir occasionally. Remove cinnamon & cardamom pods before serving. Stir through chopped coriander or parsley, if desired.

5. To make the riata, simply combine in a small bowl all ingredients – tomato, cucumber, mint and remaining yoghurt. Stir well to combine.

6. Plate up cooked chicken and serve immediately, with either an MP salad/ cooked vegetables and fresh riata on the side.

Note - To consume as an Inside the Metabolic window meal, add a serve of brown or wild rice, warm corn tortillas or a bowl of quinoa. Enjoy!

Shar’s Tips:
- For added flavour and a little burst of sweetness, I swapped plain yoghurt with flavoured yoghurt. My choice is the Mango Chobani! It compliments the marinated chicken perfectly. YUM!

- You can allow more time for the chicken to marinate by preparing the marinade 3-4 hours prior to cooking or even overnight. 


 Serves: 4            Prep & Cooking time: 20 minutes 

 Nutrition Information: (1 cup serve)
         Cals/Kjs:
199.3     Protein: 34.0g      Carbs: 9.0g     Fat: 3.0g