butter chicken is one of india’s best known dishes. my version is just as tasty and fulfilling as the authentic dish, with half the calories and 10 times less fat per serving. serve with a refreshing cucumber raita if you like to cool things down a little
First published at www.transformationcookbook.com
Ingredients:
500g chicken breast fillets, diced
1 brown onion, chopped
1 cinnamon stick
1/2 tsp ground cardamon
1 tsp sweet ground paprika
3/4 cup chicken stock
2 tbsp fresh coriander leaves, chopped
canola cooking spray
marinade sauce
2 tsp ground garam masala
1 tsp ground coriander powder
1/2 tsp chilli powder
3 garlic cloves, crushed
2 tsp fresh ginger, grated
1 ripe tomato, quartered
85g low-fat plain yogurt
Step 1: Lightly spray a small frying pan with oil and heat on low. Add garam masala, coriander and chilli, stir until fragrant (approx 1 minute). Transfer to a food processor with the rest of the marinade ingredients and blend.
Step 2: Place chicken into a large bowl and spoon marinade sauce over the top. Stir well to evenly coast the diced chicken pieces.
Step 3: Spray a non-stick frying pan with oil and heat on medium heat. Cook onion with the cinnamon stick and cardamom, stir until onion is browed. Add marinated chicken, sprinkle with paprika and pour over stock. Cover and simmer until chicken is cooked through, around 12 minutes.
Step 4: Remove cinnamon stick before serving. stir through coriander or parsley and serve.
Tips:
• you can allow more time for the chicken to marinate by preparing the marinade 3-4 hours prior to cooking or even leave it overnight
