Recipe for low fat Butter Chicken – prepare the dish a day in advance, a convenient solution if you know you’ll have less time the following day
1 tsp crushed garlic
1 tsp crushed ginger
2 green chillies
1 bunch coriander, leaves picked, stalks roughly chopped
30ml Weigh-Less Extra Virgin Olive Oil
2 tsp turmeric
2 tsp garam masala
2 tsp ground cumin
600g chicken breast cubes
12 cardamom pods, seeds removed
1 cinnamon stick
1 tin Weigh-Less Canned Chopped Tomatoes
200ml fat free plain yogurt
Blend the garlic, ginger, coriander stalks and chillies together to form a fine paste.
Heat 20ml of the olive oil in a large non-stick pan and lightly fry the sliced onion until soft and golden. Add the garlic paste and fry for a further minute before adding the dry spices. Transfer the spice mixture to a bowl and set aside.
Heat the remaining oil in the same pan and fry the chicken until golden and cooked through. Remove the chicken from the pan.
Return the onion mixture to the pan along with tinned tomatoes and a can full of water (400ml). Bring to a boil, reduce heat, and leave to simmer for 20 minutes.
Return the chicken to the pan and leave to simmer for a further 10 minutes before stirring in the yoghurt. Serve topped with the coriander leaves and rice from your daily serves.
1 Serve = 1½ Veg + 1½ Protein + 1½ Fat
Recipe provided by Weigh-Less, your guide to great health.