Amazing Low-Fat Butter Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 tspns dried chilli flakes (or to taste)1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1 1/2 teaspoons garam masala2 tspns ground tumeric1 teaspoon salt 1 1/2 teaspoons grated fresh ginger 2 cloves garlic, crushed 1 can tomatoes (no added salt)125g low-fat yoghurt 500g skinless chicken breast fillets, chopped1 tbspn sunflower oil2 red capsicums, thinly sliced 2 brown onions, thinly sliced 250 ml water1/4 cup lemon juice (optional)25g butter (preferably unsalted)2 tbspn chopped fresh coriander
1. Reserve a quarter of a cup of the yoghurt (refrigerate)
2. Mix the spices, salt, ginger, garlic, tomatoes and remaining yoghurt together in a large bowl. Add the chicken pieces and toss well to coat. Marinate in the refrigerator for a minimum of 60 minutes (or, if preferred, overnight).
3. Heat the oil in a deep frying pan over medium heat. Add the capsicums and onion and cook, stirring, until the onion softens. Add the chicken mixture and cook, stirring, 5 to 10 minutes or until the chicken changes colour.
4. Add the water and bring mixture to boil. Reduce the heat and simmer for 5 minutes to reduce liquid.
5. Add lemon juice (optional) and cook a further 10 mins.
6. Turn off heat and add butter, reserved portion of yoghurt and coriander. Stir through and serve.
Note: this dish tastes even better if refrigerated overnight before reheating and adding butter, yoghurt and coriander.
Makes 6 x 1 - 1.5 cup servings.
Number of Servings: 6
Recipe submitted by SparkPeople user GANDER.
2. Mix the spices, salt, ginger, garlic, tomatoes and remaining yoghurt together in a large bowl. Add the chicken pieces and toss well to coat. Marinate in the refrigerator for a minimum of 60 minutes (or, if preferred, overnight).
3. Heat the oil in a deep frying pan over medium heat. Add the capsicums and onion and cook, stirring, until the onion softens. Add the chicken mixture and cook, stirring, 5 to 10 minutes or until the chicken changes colour.
4. Add the water and bring mixture to boil. Reduce the heat and simmer for 5 minutes to reduce liquid.
5. Add lemon juice (optional) and cook a further 10 mins.
6. Turn off heat and add butter, reserved portion of yoghurt and coriander. Stir through and serve.
Note: this dish tastes even better if refrigerated overnight before reheating and adding butter, yoghurt and coriander.
Makes 6 x 1 - 1.5 cup servings.
Number of Servings: 6
Recipe submitted by SparkPeople user GANDER.
Nutritional Info Amount Per Serving
- Calories: 200.1
- Total Fat: 7.0 g
- Cholesterol: 57.5 mg
- Sodium: 554.0 mg
- Total Carbs: 11.9 g
- Dietary Fiber: 2.2 g
- Protein: 22.0 g
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