Healthy Butter Chicken

butterchickenNeed some inspiration for an easy warming dinner, that doesn’t have sugar in any of the sauce ingredients like tomato sauce, sweet chilli and Worcestershire sauce do? 

Curries are a good alternative as they don’t have any sugar added. Plus butter chicken can me made pretty quickly; it’s generally a winner all around with kids and adults.

Normally butter chicken has at least 100 grams of butter added….this butter chicken doesn’t actually have any butter in it! It’s got coconut oil as an alternative…you won’t taste the difference.

INGREDIENTS:

 

  • 1 tbsp ground cumin
  • 1 tbsp fennel seeds
  • 1 tbsp garam masala
  • 1 tbsp turmeric
  • 2 garlic cloves (or garlic oil for FODMAP people)
  • 2 cm ginger, chopped finely.
  • 3 x spring onions, sliced (green part only for FODMAP people)
  • 2 tbsp coconut oil
  • 1 x tin tomatoes or 440g passata
  • 1 x cup chicken stock or broth
  • 150g almond meal
  • 500 grams chicken breast or thighs
  • 1/2 can light coconut milk
  • 1/2 cup coriander for garnish (optional)
  • 2 x cups cooked rice

Get yourself all prepped; slice spring onions, finely chop the ginger and garlic cloves if using. Start cooking rice according to packet instructions. Chop chicken into bite size pieces, removing any fat or skin. Season with salt n pepper.

Add oil to a large frypan or stock/crock pot.  Add the chopped chicken thighs with the spring onions, ginger, garlic or garlic oil, turmeric, cumin, fennel seeds and garam masala  and cook for 3 minutes, until chicken is coated with the spices. Add the coconut oil and half of the coconut milk and cook for another minute or so. Next add the chicken stock/broth with the tinned tomatoes/ passata. Cook for approximately 15 mins, then add the almond meal and cook for another 5 minutes. Add the rest of the coconut milk and stir through for a few more minutes until coconut milk is heated. Season to taste.

Serve with half a cup of rice per person and add coriander. Brown, black and red rice have much more fibre in them)

*I normally serve mine with steamed veges on the side as my kids are fussy and don’t like things all mixed in together. But you could add approximately 4 cups of green veges in the last ten minutes of cooking, such as zucchini, broccoli, beans and spinach. Or even just stir some baby spinach through at the end for extra iron and greens.   

 

 

 

 

 

 

 

 

One Comment Add yours

  1. This recipe looks delicious, we love a good curry in my house 🙂

    Like

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