If you're like many Kenzai members, you love and crave Indian food but have found the butter and oil needed for many of the traditional dishes incompatible with your training diet. This dish is the answer to that dilemma! The spices in this dish pack the same flavor punch as the original, without the post-meal tummy ache or caloric density.
Butter Chicken
INGREDIENTS
Marinade
300 grams boneless chicken (1/2 chicken with bone) = Roughly 2 servings
2 tbsp Low Fat Yogurt
1 ½ tsp Garlic Paste
1 ½ tsp Lemon Juice
½ tsp Red Chili Powder (optional)
1 tsp Coriander Powder
1 tsp Cumin Powder
½ tsp Garam Masala Powder (whole spice powder)
1 tsp Dried Fenugreek Leaves
A pinch of Red Food Coloring
Salt to taste
Note: Instead of chicken you can also use fish or vegetables like cauliflower, eggplant or potato. Green peppers also add a good flavor.
PREPARATION
Gravy
INGREDIENTS
Whole Spices: Bay Leaf, Cinnamon, Black Cardamom
1 whole Green Chili
1 tsp Ginger Paste
1 cup Puree (Blend ½ boiled Carrot, 2 medium Tomatoes and 1 medium Onion)
½ tsp Cumin Powder
¼ tsp Garam Masala Powder
½ tsp Red Chili Powder
1/4 tsp Dried Fenugreek Leaves
Salt to taste
A pinch of Red Food Coloring
50ml Low Fat Milk
PREPARATION
Heat the pan and spray some olive oil. Add the whole spices till they crackle. Add the green chili and the ginger paste. Add the puree, red chili powder, garam masala powder and the salt. Cook on medium flame till the smell of raw tomato and onion goes away. Add the dried fenugreek leaves, milk and ½ cup water. Cover it and let it simmer for 10-15 minutes. Add some more milk/water if you want more gravy.
Nan
INGREDIENTS
2 cups Plain Flour
1 tbsp Low Fat Yogurt
50ml Cold Low Fat Milk
½ tsp Baking Powder
¼ tsp Soda-bi-Carbonate (Baking Soda)
PREPARATION
Mix all the ingredients to make a soft dough. Add some water if required. Let sit for 30 minutes. Heat a flat frying pan. Make small balls (1 inch diameter) with the dough. Roll the dough into the desired shape. Put it on the hot pan and cover. Once one side is slightly brown and crisp, cook the other side on an open flame till it is brown and crisp. Alternatively you can also cook the naan in a pre-heated oven (200C).
LEFTOVER IDEAS
The chicken can also be used without the gravy, as chicken tikka or as filling for wraps/sandwiches.
ABOUT DEEPIKA
Deepika is based in Singapore and is a full-time mom to her three precious girls. She loves to read when she gets the time and likes working out regularly. She revels in the challenge of creating healthier eating alternatives for the family- especially getting the girls to eat more vegetables! She is currently completing the Kenzai Body program.
Comments