Reaction-Time Chicken

Reaction-Time Chicken

Chicken in a spicy and creamy sauce.

Based on the Indian classic "Butter Chicken", this recipe has been adapted to athletes.

4 servings
Preparation 15 min
Cooking 30 min

580 calories per serving 


Ingredients

4 tbsp canola oil   60 mL
1 onions, finely chopped   200 g
1/4 tsp ground cinnamon   1 g
2 tsp gingerroot, grated   9 g
1 clove garlic, crushed    
3 cardamom pods   1 g
1 tsp turmeric   3 g
1/2 dried chili peppers, minced   0.4 g
1 1/2 chicken breasts, boneless, skinless, cut into bite-size pieces   460 g
1 tbsp tomato paste   15 mL
1/4 cup slivered almonds, finely ground   18 g
1/2 cup canned tomatoes (diced)   130 g
1/2 cup yogurt, plain, 2%   130 g
1/4 cup cream 15%   65 mL
3 tbsp fresh cilantro [optional]   6 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 2/3 cup basmati rice   300 g

Method

  1. In a large pan, heat the oil over medium-high heat. Sauté the finely chopped onion and cinnamon 3-4 min then add the grated ginger, crushed garlic, cardamom pods, turmeric and minced chili pepper. Cook 1 min with constant stirring. Add the chicken pieces and sauté until they lose their pink colour. Add the tomato paste, ground almonds and diced tomatoes. Stir, cover, lower the heat and simmer about 25 min.
  2. Meanwhile, cook the rice.
  3. In the meantime, mix the yogurt and cream in a small bowl. Add the mixture to the pan at the very end and cook an additional 1-2 min without letting it boil. Add salt and pepper to taste and remove the cardamom pods. Garnish with fresh cilantro leaves then serve with the rice.

Nutrition Facts Table

Nutrition Facts

per 1 serving (410g)

Amount

% DV*

* DV = Daily Value

Calories

580

Fat

21 g

33 %

Saturated 3.5 g
+ Trans 0.3 g

19 %

Cholesterol

75 mg

Sodium

115 mg

5 %

Carbohydrate

62 g

21 %

Fibre

3 g

11 %

Sugars

6 g

Protein

34 g

Vitamin A

20 %

Vitamin C

15 %

Calcium

15 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: servings
Milk and Alternatives: ¼ serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Copper, Fibre, Folacin, Omega-3, Vitamin B1, Vitamin C
Good source of :
Iron, Vitamin A, Vitamin B12, Vitamin B2, Zinc
Excellent source of :
Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Artery-healthy | Halal | Heart-healthy | High Iron | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Indian

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