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 for athletes.

Preparation : 15 min Cooking : 30 min
600 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • 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 0.2 g
1 1/2 chicken breasts, boneless, skinless, cut into bite-size pieces 460 g
1 tbsp tomato paste 18 g
1/4 cup slivered almonds, finely ground 18 g
1/2 cup canned tomatoes (diced) 130 g
1/2 cup soy yogurt 130 g
1/4 cup unsweetened coconut milk 65 mL
3 tbsp fresh cilantro [optional] 6 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
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 coconut milk 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

600

Fat

23 g

35 %

Saturated 5.3 g
+ Trans 0.3 g

28 %

Cholesterol

60 mg

Sodium

110 mg

5 %

Carbohydrate

63 g

21 %

Fibre

3 g

12 %

Sugars

6 g

Protein

33 g

Vitamin A

19 %

Vitamin C

22 %

Calcium

12 %

Iron

20 %

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, Fibre, Folacin, Omega-3, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C
Good source of  :
Copper, Iron, Pantothenic Acid, Potassium, Vitamin A, Zinc
Excellent source of  :
Magnesium, Manganese, Niacin, Phosphorus, 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
Meat and Alternatives 3
Fats 4

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Recipe tailored to the needs of sports enthusiasts and active families