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Healthy Butter Chicken

May 26, 2016 - By Sophie Blais

Temps de lecture 2 minutes

 

Preparation: 15 min.
Cooking: 41 min.
Servings: 4 servings

Nutritional Values

Calories: 477 | Fat: 13 g | Carbohydrates: 47 g | Fibre: 3 g | Protein: 43 g

Ingredients

  • 190 ml (3/4 cup) basmati rice, dry
  • 310 ml (1 1/4 cups) low-sodium chicken broth
  • 5 ml (1 teaspoon) olive oil
  • 1 average onion, chopped
  • 3 garlic cloves, chopped
  • 4 cardamom pods, whole
  • 15 ml (1 tablespoon) fresh ginger, chopped
  • 1 bay leaf
  • 400 ml (1 can) light coconut milk
  • 250 ml (1 cup) 0% Greek yogurt
  • 5 ml (1 teaspoon) cinnamon
  • 5 ml (1 teaspoon) paprika
  • 5 ml (1/2 teaspoon) Garam masala
  • 25 ml (1/4 teaspoon) nutmeg
  • 60 ml (1/4 cup) tomato paste
  • 15 ml (1 tablespoon) maple syrup
  • 3 chicken breasts (540 g), cubed
  • 15 ml (1 tablespoon) cilantro, chopped

Instructions

  1. In a pan, cook the rice according to package instructions.
  2. In a large pan, heat the olive oil over medium heat. Add the onion, and cook for 5 minutes.
  3. Add the garlic, cardamom pods, ginger, and bay leaf, and cook for another minute.
  4. Add the coconut milk, Greek yogurt, cinnamon, paprika, Garam masala, tomato paste, and maple syrup. Add salt and pepper, and then bring to a boil. Simmer for 30 minutes, and then add the chicken. Cook uncovered over medium heat for 15 minutes or until the chicken is cooked.
  5. Garnish with cilantro before serving.
  6. Serve with two servings of steamed vegetables.

Nutritionist’s advice: use brown rice instead of basmati rice to increase your fibre intake!

 

Bon appétit!

Sophie Blais

Healthy Butter Chicken is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2016

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