Healthy Butter Chicken Recipe

Thursday, March 19, 2020, in Nutrition, Recipes by

Fancy a healthy version of your favourite Indian takeaway? Cook up a feast with this healthy butter chicken recipe.This fragrant and creamy one-pot wonder is a lightened up version that takes less than 30 minutes to make. 

Serves 4. Each serve contains 2290 kJ, 38g carbs, 22g protein 33g fat (10g saturated fat), 3.5g fibre.

INGREDIENTS 

2 tbsp of extra virgin olive oil

500 g free-range chicken breast, sliced into bite-sized pieces

150g pumpkin, chopped into small pieces

1 cup cashews

1 large onion, finely diced

2 garlic cloves, crushed

Spice mix (1 tsp each): garam masala, turmeric, ground coriander, ground ginger, ground cumin, smoked paprika.

40g tomato paste (1 sachet)

Pinch of salt

1 can (400 ml) coconut milk

Coriander leaves, to serve

A dollop of natural yoghurt to serve

Tip: Fibre-packed pumpkin helps to slow digestion, keeping you feeling fuller longer.

 

METHOD

Heat a large fry pan over medium to high heat, add 1 tbsp of oil and fry chicken until golden brown, but not cooked through. Remove from the pan and set aside.
Add the remaining oil; add the onion and sauté until translucent. Turn the heat to low and cook the garlic and spice mix until aromatic, be careful not to burn. Add the tomato paste and stir until spices are coated. Add the coconut milk and mix well.

Stir in pumpkin, place the lid on and bring to the boil. Reduce heat to simmer, stirring occasionally, for 8-10 minutes or until pumpkin is just tender.
Add the chicken and cashew nuts and stir until well coated with the sauce. Cover the pan with a lid and cook, stirring occasionally, for 8-10 minutes, or until the chicken is cooked through and the sauce has thickened.

Garnish with the coriander and serve with plain natural yoghurt and rice (suggested serve of rice ½ – 1 cup (1457 – 2915 kJ)).

 

 

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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