Butter Chicken

When it comes to butter chicken it’s all about that sauce. You’ll be pleasantly surprised to find that with some simple ingredients such as onion, a can of crushed tomatoes, garlic and ginger, roasted cashews ground into a flour and some added spice paste, you can make an amazing dish that’s low in calories too.

Serves 6

Ingredients:

• 1½ cups Basmati rice cooked to packet instructions

• 1/3 cup, unsalted raw cashew, processed and ground into a flour.

• 1 tablespoon Extra Virgin Olive Oil

• 500 grams Chicken thigh fillets, sliced and cut into 2 cm cubes

• 1 red onion, sliced

• 2 cloves garlic, crushed

• 1 Tablespoon tandoori paste

• 1 tablespoon fresh ginger, grated

• ½ red capsicum, sliced thinly

• 1 carrot, sliced thinly

• 1 sweet potato, washed peeled and thinly sliced

• 1 tin 400g tomatoes

• ½ cup chicken stock

• 2 cups chickpeas rinsed drained.

• 1 cup green beans, cut into 3cm lengths

• ½ cup natural yoghurt.

Method:

1.     In a large deep based frying pan add 1/2 of the rice bran oil and cook half the chicken in batches until browned. Transfer to a bowl and repeat process with remaining oil and chicken. Remove chicken to bowl.

2.     In the same frying pan sauté onion until transparent then add tandoori paste, ginger and garlic cook a further minute.

3.     Return chicken to pan along with tomatoes and ground cashew, mix thoroughly then add stock, sweet potato, capsicum, carrot and bring to the boil.

4.     Reduce heat and simmer for half hour or until potatoes are tender. Add chickpeas and beans and stir in yoghurt.

5.     Serve with ½ cup basmati rice a side salad and a generous amount of butter chicken.

6.     Enjoy!

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Nutritional analysis per serve of chicken and rice

Energy:   505 Cals/ 2113kJ

 Protein:                           29g

Fat:                                    15g

Saturated fat:               3.3g

 Carbohydrate:             61g

Sugars:                          8.4g

Fibre:                             8.8g

Sodium:                   496mg