Reaction-Time Chicken

1 Reviews
100% would make this recipe again

Chicken in a spicy and creamy sauce.

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

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Preparation : 15 min Cooking : 30 min
580 calories/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 0.2 g
1 1/2 chicken breasts, boneless, skinless, cut into bite-size pieces 460 g
1 tbsp tomato paste 18 g
1/4 cup flaked 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] 0.2 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 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 (410 g)

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

Net Carbs

59 g

Protein

34 g

Vitamin A

21 %

Vitamin C

14 %

Calcium

13 %

Iron

17 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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