This is a lighter version of an Indian dish called “murgh makhani” (butter chicken), which is a thick full-bodied sauce punctuated with Indian spices. It is delicious served over brown basmati rice and grilled seasonal vegetables.
(modification of recipe originally from Cooking Light)
Serves 6
- 2/3 cup cashews, toasted
- 2/3 cup plain fat-free Greek yogurt
- ¼ cup tomato paste
- 2 tablespoons white vinegar
- 1 ½ teaspoons garam masala
- 1 teaspoon ground coriander
- 1 teaspoon grated peeled fresh ginger
- ¼ teaspoon ground red/cayenne pepper
- 2 garlic cloves, minced
- 4 skinless boneless chicken thighs (about 14 ounces total) cut in to bite-sized pieces
- 2 (8 ounce) skinless boneless chicken breasts, cut in to bite-sized pieces
- 2 teaspoons olive oil
- 2 cups finely chopped onion (2 medium onions)
- 1 teaspoon ground cinnamon
- 1/8 teaspoon ground cardamom
- 2 cups fat-free reduced sodium chicken broth
- 1 cup tomato puree
- 1 teaspoon paprika
- ¼ teaspoon kosher salt
- 2 tablespoons half-and-half
- Chopped fresh cilantro (optional garnish)
Combine first 9 ingredients (cashews through garlic) in a blender or food processor; process until smooth. Pour nut mixture in to a large zip top bag; add chicken pieces to bag. Close bag and ensure that all chicken pieces are covered with nut mixture. Refrigerate 3 hours or overnight.
Heat a large Dutch oven over medium-low heat. Add olive oil. Add onion, cinnamon and cardamom to pan; cover and cook 10 minutes or until onion is golden, stirring often.
Add chicken and nut mixture to Dutch oven (squeezing all of nut mixture out of bag); cook 10 minutes, stirring frequently. Stir in broth, puree, paprika and salt, scraping the pan to loosen any browned bits. Cook 45 minutes or until thick. Stir in half-and-half; cook 1 minute, stirring occasionally. Remove from heat. Garnish with fresh cilantro, if desired.
Nutritional Info/Serving (without rice): 329 Calories, Fat 13 g, Protein 36 g, Carbs 16 g
21 Day Fix Container Equivalents (without rice): 1.5 Red, 0.5 Green, 0.5 Purple, 0.5 Blue, 0.5 tsp
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