Low-Fat Version of Indian Butter Chicken |
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Prep Time: 14 Minutes Cook Time: 20 Minutes |
Ready In: 34 Minutes Servings: 6 |
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This dish is super tasty and reasonably simple to prepare. Because I cook for a multi-generational household (ages range from 3 y/o to 93 y/o) I have to make a number of tweaks to accommodate everyone's needs. As a result, recipes often end up lower salt, lower fat, higher fiber and some of the spicier spices get reduced. Chef 4TeenSon’s Chicken Makhani (Indian Butter Chicken) was the inspiration for this dish, but I wanted to get the nutrition facts for my altered version, so that is why I’m posting it instead of just making notes. I actually grabbed the wrong spice bottle (cinnamon sugar) instead of the cinnamon bottle, but we decided we liked this dish even better with that bit of sweetness. I use Whole Foods frozen cooked brown rice as it cooks up in a matter of minutes in the microwave. Their frozen Jasmine rice is wonderful too. You can cook some veggies while the chicken is simmering. I usually steam some whole leaf spinach and zap some frozen peas & carrots for our sides. This dish smells glorious when cooking and tastes just as good! Ingredients:
3 cups cooked brown rice |
1 teaspoon canola oil |
1 1/2 lbs boneless skinless chicken breasts, cut into bite-size pieces |
1 large onion, finely chopped |
1 teaspoon gingerroot, finely grated |
3 garlic cloves, minced |
1 1/2 teaspoons cinnamon sugar |
1/2 teaspoon mace |
1/2 teaspoon allspice |
1/2 teaspoon ground cumin |
1 (8 ounce) can tomato sauce |
1 (12 ounce) can fat-free evaporated milk (not sweetened) |
1 tablespoon i can't believe it's not butter! spray |
1 teaspoon lemon juice |
Directions:
1. If you’re cooking the rice, make sure to start it first.
2. Brush a large pan (skillet) with oil.
3. Add chicken and cook until one side is browned.
4. Turn the chicken and add onion. Cook until onion is clear.
5. Add ginger and garlic; cook for 2 minutes.
6. Sprinkle on the spices and stir, cook for 2 minutes.
7. Add tomato sauce, evaporated milk and either butter spray or butter.
8. Reduce heat and simmer uncovered for 20 minutes.
9. Serve with rice and a vegetable or two.
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