Thursday, September 13, 2012

Butter Chicken and Vegetables

Butter chicken is a favourite indian dish - all of us like it.  But it is always so rich and heavy not to mention fattening.  Needless to say I don't cook it that often but am always on the lookout for a healthier version so loved the fact that the new Weight Watchers cookbook, Take Away At Home, had this recipe.

This version was delish - a smooth, creamy and delicately balanced sauce coupled with the sweetness of the sweet potato and the crunch of the green beans.  Having the vegetables made it very filling I didn't even feel the need to have rice with my serve.

A different butter chicken but it was enjoyed and would recommend that you give it a go.



Butter Chicken and Vegetables
(recipe sourced from Weight Watchers Take Away At Home Cookbook)
 
Serves: 4
ProPoints per Serve: 10
 
1/3 cup (50 grams) raw unsalted cashews
2 teaspoons sunflower or canola oil
600 grams lean chicken breast fillets, fat trimmed, cut into 3 cms pieces
1 brown onion, thinly sliced
2 tablespoons tandoori paste
1 tablespoons finely grated fresh ginger
700 grams tomatoes, chopped
1/2 cup chicken stock
400 grams sweet potato (kumara), thinly sliced
400 gram can chickpeas, rinsed, drained
100 grams green beans, cut into 3cm lengths
1/3 cup low fat natural yoghurt

Place cashews in a food processor.  Process until finely ground.

Heat half the oil in a large saucepan over medium-high heat.  Cook chicken, in batches, for 3 - 5 minutes or until browned.  Transfer to a plate.

Heat remaining oil in pan.  Add onion and cook, stirring, for 5 minutes or until softened.  Add tandoori paste and ginger and with tomatoes, stock, sweet potato and ground cashews and bring to the boil.  Reduce heat and simmer, covered, for 20 - 25 minutes or until sweet potato is tender.  Add chickpeas and beans for the last 10 minutes of cooking.

Stir yoghurt into butter chicken.  Serve.

Serve with steamed rice - add 3 propoints value per serve for 1/2 cup steamed rice.


(click here for a printable version of this recipe)

1 comment:

Magpie said...

Thankyou so much for this lower fat and calorie version of butter chicken. I love the way you write you receipies you are extremely articulate and make interesting comments. Are you still counting points, as I see you include the points of the receipies.

 

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