Wednesday, 9 October 2013

Low Fat Butter Chicken

It's not uncommon for me to absolutely crave butter chicken. But with a combination of not wanting to walk to the Indian takeaways and feeling the need to create something healthy I came up with this reduced fat butter chicken and I must say, it tastes pretty good!

I think the key to making a good butter chicken is the right balance of spices, I think this recipe accomplishes that nicely.

Low Fat Butter Chicken

Serves 4

1/2 tsp each of ground spices: ginger, chilli, turmeric, cinnamon, garam masala, salt
450 g skinless chicken breast, cubed
25 g reduced fat spread (or coconut oil, or butter)
1 onion, finely diced
4 cloves of garlic, crushed or finely diced
3 - 4 Tbsp tomato paste
1 Cup light and creamy evaporated milk

1. Combine all the spices in a small bowl, add the chicken and toss to coat.

2. Heat the spread over a medium heat in a fry pan, add the onion and garlic and cook for about 2 or 3 minutes. Add the chicken and cook for a further 5 minutes (smells amazing at this point!)

3. Add the evaporated milk and tomato paste, combine well and cook for another 5 minutes.

4. Serve over rice.

Nutritional Information

Calories 237
Carbs    14 g
Fat         5 g
Protein   33 g

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