Enjoy this comforting, lightened-up butter chicken recipe for dinner courtesy ofThe Honour System! Lean chicken is stewed in fragrant mix of spices like turmeric, cumin, ginger, curry powder and cayenne pepper. Serve over a bed of quinoa or cooked whole grain of your choice.
Lightened Butter Chicken
Ingredients
- 2 teaspoons coconut oil
- 1/2 large onion, diced
- 1/4 tsp ground turmeric
- 2 tablespoons butter
- 2个大蒜丁香，切碎
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1/4 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper
- 1/2 tsp sea salt
- 1 cup 1% milk
- 1/4 cup plain Greek yogurt
- 1 cup low sodium tomato sauce
- 2 chicken breasts, cut into cubes
- 1 cup dry quinoa (certified gluten-free if necessary)
- 1/2 cup fresh cilantro leaves, roughly chopped (optional)
Directions
用中低火在中型锅中加热椰子油。加入切成丁的洋葱并煮熟，经常搅拌直至变软约5分钟。搅拌姜黄，再搅拌一分钟。将大蒜，黄油和剩余的香料加到锅中，然后搅拌均匀。再煮5分钟。您需要不断搅拌一下，以免燃烧。
Pour in the milk, yogurt, and tomato sauce and give it all a good stir, then add in the cubes of chicken
Stir everything well and let simmer over medium low heat for about 45 minutes, stirring occasionally. You want the sauce to thicken up.
Meanwhile, cook the quinoa according to the package instructions. Portion out the quinoa into four bowls and spoon the butter chicken on top. Garnish with fresh cilantro if desired.
Nutrition Information
Serves: 4|Serving Size: 1 cup
Per serving:Calories: 451; Total Fat: 17g; Saturated Fat: 8g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 386mg; Carbohydrate: 46g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g
Nutrition Bonus:Potassium: 690mg; Iron: 29%; Vitamin A: 15%; Vitamin C: 8%; Calcium: 17%
