Healthy Butter Chicken with Broccoli Rice
A healthy spin on the traditional Butter chicken that is still full of flavour and easy to cook leaving your tastebuds satisfied.
Ingredients
- 600g (21oz or 3 cups) de-skinned chicken thighs (free-rage/organic) cut into pieces
- 600g (21oz or 6 cups) broccoli rice
- 400g (14oz) canned tomato
- 250g (8.8oz or 2 cups) cherry tomatoes
- 50g (1.8oz or 3 tbsp) tomato paste
- 150g (5.3oz or 2/3 cup) Greek yoghurt
- 100g (3.5oz or 1 cup) cashew nuts
- 1 large brown onion
- 40g (1.4oz or 3 tbsp) unsalted grass-fed butter
- 1 tbsp grated ginger
- 3 cloves of minced garlic
- 2 tsp coriander
- 1 tsp cardamom
- 2 tsp Ceylon cinnamon
- 1 tsp fennel seeds
- 2 tsp cumin
- 1 tbsp Garam Masala
- 2 tsp turmeric
- 1 tsp cayenne pepper
- 1 tbsp sugar
- 1 tsp Celtic /sea salt
- 15g (0.5oz) coriander leaves
- 300g (10oz or 1 1/2 cups) filtered water.
Instructions
- Soak the cashew nuts in 200g (7oz or1 cup) water
- On medium heat, melt the butter, add the spices and onion for 3-5 minutes. Add the fresh tomatoes, canned tomatoes and tomato paste, the yoghurt, the sugar and simmer for 5 minutes.
- Drain the cashews, add to the curry mix, and then blend for 2-3 minutes carefully in a heat-proof blender.
- Bring the curry mix back into the pot and add the chicken pieces. Cook for 15-20 minutes (until the chicken is cooked through).
- Cook the the broccoli rice for 3 minutes in 100g (3.5oz or 1/2 cup) of boiling water, then drain.
- Serve the curry on a bed of broccoli rice, sprinkled with chopped coriander leaves.
- This dish can be served with curried cabbage (see recipe).
Notes
Butter chicken is an Indian classic, however it is often very high in calories from the butter, cream and sugar. Additionally, it is usually paired with butter naan bread and rice, which also adds to the calories, therefore I have created a healthier version of this dish, that is still full of flavour and rich and creamy tasting.
Additionally, the meal is filled with vegetables and healthy spices, such as garlic, ginger and turmeric, natural anti-inflammatories that can help with liver health and detoxification. Tomatoes are full of vitamin C and carotenoids, such as lycopene, which is a potent anti-inflammatory, helps support the cardiovascular system, is anti-cancer and helps support prostate health.
This is a guilt-free, family friendly, low-carb friendly, high-protein dish that can also be enjoyed as part of a weight-loss or autoimmune protocol. Always try to use organic and free-range produce.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.6mg (55%)
B2 (Riboflavin) - 0.5mg (43%)
B3 (Niacin) - 8.7mg (62%)
B5 (Pantothenic Acid) - 1.6mg (32%)
B6 (Pyridoxine) - 0.8mg (60%)
B12 (Cobalamin) - 1.8µg (73%)
Folate - 46.9µg (12%)
Vitamin A - 150µg (21%)
Vitamin C - 61.4mg (82%)
Vitamin D - 33.7IU (6%)
Vitamin E - 2.2mg (15%)
Vitamin K - 20.9µg (23%)
Minerals
Calcium - 164.2mg (16%)
Copper - 0.6mg (72%)
Iron - 5.4mg (30%)
Magnesium - 99mg (31%)
Manganese - 1.1mg (63%)
Phosphorus - 354mg (51%)
Potassium - 769mg (30%)
Selenium - 36.6µg (67%)
Sodium - 656mg (44%)
Zinc - 4.8mg (60%)
% RDI based on an adult female
Nutrition Information:
Yield: 6 Serving Size: 400g (14oz)Amount Per Serving: Calories: 421kcalTotal Fat: 20.3gNet Carbohydrates: 16.8gFiber: 7.3gProtein: 37.2g
