Butter-less butter chicken
- 1 tablespoon canola oil
- 2 onions, finely diced
- 4 garlic cloves, crushed
- 1 tablespoon grated fresh ginger
- 2 tablespoons no added salt tomato paste
- 1 tablespoon cumin
- 1 tablespoon garam masala
- 1 tablespoon brown sugar
- 1/2 teaspoon dried chilli flakes
- 1/2 teaspoon turmeric
- 2 (about 250g each) skinless chicken breast fillets, trimmed of all visible fat
- 400g can no added salt diced tomatoes
- 3/4 cup reduced fat thick natural yoghurt
- 300g green beans, trimmed and steamed
- Coriander sprigs, to garnish
- 1 tablespoon toasted flaked almonds, to garnish
- 2 cups cooked basmati rice, to serve
- Heat oil in a deep non-stick frying pan over medium heat. Add onion and cook for 10 minutes. Add garlic and ginger, cook 2 minutes. Add tomato paste, cook 1 minute.
- Reduce heat to low and stir in the cumin, garam masala, brown sugar, chilli flakes and turmeric.
- Cut the chicken into pieces and add to the pan. Cook, stirring, for 2-3 minutes.
- Add the tomatoes, yoghurt and 1/4 cup water, stir to combine. Bring to the boil then reduce heat to low and cook, uncovered, for 15-20 minutes or until the chicken is cooked and the sauce has thickened.
- Serve with cooked basmati rice and the steamed beans. Garnish with coriander sprigs and toasted flaked almonds.
Research Directory
Research Directory
Heart Health Check Toolkit
Heart Health Check Toolkit
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