Let's face it, we could all use a new recipe for Chicken.
Approximate nutrition info per serving (without rice or naan - Also assumes lite butter and fat free greek yogurt)
300 Calories
55g Protein
11g Carbs
4g fat
INGREDIENTS(MAKES 2 SERVINGS)
Marinated Chicken:
300g Chicken breast - Cubed
3-4 Garlic Cloves Crushed - I use Dorot frozen crushed garlic cubes from Trader Joes
1 table spoon Paprika
1 tsp turmeric
1/2 to 1 tsp Garam Masala Powder
1 tsp salt and pepper
120g low fat greek yogurt - I prefer the 2% greek yogurt from Trader Joes - it's really creamy and has a slightly better protein content than most. But, it will add a little fat and calories
1/2 lemon (juice)
Sauce:
1 Onion (sliced)
1/2 tsp Paprika
1/2 tsp Turmeric
1/2 tsp Garam Masala
1/2 tsp salt and pepper
1 can diced tomatoes (low sodium) 400g
50g greek yogurt - I prefer the 2% greek yogurt from Trader Joes - it's really creamy and has a slightly better protein content than most. But, this will add a little more fat and calories
20g Cashew Nuts
fresh coriander or cilantro
20g lite butter (I prefer to use grass fed butter, but the fat content will be higher). can also sub ghee
DIRECTIONS
Marinade:
If you haven't already - cube the chicken and place it in a mixing bowl
add the remaining ingredients for the marinade and then mix well - we want all the ingredients mixed and the chicken well covered.
cover mixing bowl and set aside
optional, but I highly recommend: cover mixing bowl and put back in the refrigerator overnight (so, prep this the day before) - this really helps the flavors meld with the meat
Add butter to sauce pan
Sauce:
Add butter to sauce pan (can also use ghee)
sate onion until slightly transparent - about 2 min
mix in dry spice ingredients and cook 1-2 min
mix in tomatoes (with juice) and greek yogurt
Mix in cashew nuts (sub a tables spoon of cream cheese if you have a nut allergy)
Mix until well combined
transfer mixture to blender and blend until smooth and creamy
Combined dish:
Cook Chicken on high heat to brown it for 4 minutes
lower heat to med low and mix in sauce from blender
simmer for 5-10 minutes - until chicken is completely cooked
garnish with coriander or cilantro - can also drizzle with more greek yogurt.
serve immediately
I like to serve this over brown rice, but it also goes amazing on whole wheat Naan
Inspiration for this recipe came from Jalalsamfit on instagram
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