Thursday, June 2, 2011

Butter Chicken make over...

The Better Butter Chicken 
* from Eat Shrink and be Merry-My favorite healthy cook book in the world.*

2 tsp butter
1 cup chopped onions
2 tsp minced garlic
1 TBSP grated ginger root (I chop mine up really really finely with a chopper)
1 tsp chili powder
1/2 tsp ground turmeric
1/4 tsp ground cinnamon
1 can (19 oz) diced tomatoes, undrained 
2 TBSP tomato paste
1 TBSP brown sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 whole cooked rotisserie chicken, skin removed and meat cut up * (don't shred or cut the meat up too small or the finished dish won't look very appealing)
1/3 cup light (5%) cream
1/4 cup light sour cream or plain yogurt
1 TBSP minced fresh cilantro
hot cooked basmati or jasmine rice

Melt butter in a deep 10 inch skillet over medium heat. Add the onions and garlic. Cook slowly, stirring often until onions are tender, about 5 minutes. Add ginger root, chili powder, turmeric and cinnamon. Cook 1 minute more. Add undrained tomatoes, tomato paste, brown sugar, salt and pepper. Reduce heat to low. Cover and simmer 10 minutes, stirring occasionally.
Add cut up chicken, cream and sour cream. Simmer uncovered for 5 more minutes. Remove from heat and stir in cilantro. Serve over hot rice if desired.

makes 5 servings
Nutritional information per serving:

cal: 293
total fat: 11.4 g
saturated fat: 5 g
protein: 33 g
carbs: 15 g
fiber: 2.9
Cholesterol: 105 mg
Sodium: 483 mg

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