Butter Chicken

Difficulty | Serves 6 | Book 4

butter chicken symply too good cookbook 4

800g skinless chicken breasts
cooking spray
1 medium size onion diced
1 teaspoon crushed garlic (in jar)
½ teaspoon crushed ginger (in jar)
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
1 teaspoon ground coriander
2 teaspoons ground paprika
½ teaspoon ground cumin
⅛ teaspoon chilli powder
2 teaspoons salt-reduced chicken stock powder
4 tablespoons no-added-salt tomato paste
1 tablespoon cornflour
1 x 375ml can evaporated light milk

Per serveChickenRumpTofu
FatTotal3.5g7.4g8.6g
Saturated1.4g3.0g1.7g
Fibre0.3g0.3g3.8g
Protein35.9g33.118.2g
Carbs12.1g12.1g12.1g
Sugar9.3g9.3g9.3g
Sodium227mg238mg213mg
Kilojoules940 (cals 225)1037 (cals 248)830 (cals 198)
GI RatingToo low in carbs for GI ratingToo low in carbs for GI ratingToo low in carbs for GI rating

Method

Preheat oven 180°C fan forced.

  1. Cut chicken into bite sized pieces.
  2. Coat a large non-stick frypan or wok with cooking spray, sauté chicken, onion, garlic and ginger until chicken pieces are nearly cooked.
  3. Add all the spices and stock powder. Combine with chicken for 1 minute.
  4. Add tomato paste and fold through chicken.
  5. Blend cornflour with milk then add to pan stir continuously, mixing well until boiled. Once boiled take off heat as evaporated milk can separate when over boiled.

Note: Serve with Basmati rice or noodles or for a lower carb option use glass noodles, not included in nutritional info.

Variations: Replace chicken with either lean rump steak, butterfly pork steak or 600g firm tofu.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

This recipe does not contain butter but uses cooking spray, this lowers the amount of saturated fat and kilojoules making it an ideal food choice.

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