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Reaction-Time Chicken

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Chicken in a spicy and creamy sauce.

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

Preparation : 15 min Cooking : 30 min
580 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Halal
  • Artery-healthy
  • Heart-healthy

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
1 2/3 cup basmati rice 300 g
3 tbsp fresh cilantro [optional] 6 g
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (410g)

Amount

% Daily Value

Calories

580

Fat

21 g

33 %

Saturated 3.5 g
+ Trans 0.3 g

19 %

Cholesterol

70 mg

Sodium

110 mg

5 %

Carbohydrate

62 g

21 %

Fibre

3 g

11 %

Sugars

6 g

Protein

34 g

Vitamin A

22 %

Vitamin C

14 %

Calcium

13 %

Iron

17 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 2 ¼ servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
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
Free  :
Added Sugar
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Milk and Alternatives 0
Meat and Alternatives 3
Fats 3 ½

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