Reaction-Time Chicken

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Chicken in a spicy and creamy sauce.

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

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Preparation : 15 min Cooking : 30 min
600 calories/serving

Ingredients

4 tbsp canola oil 2 fl.oz
1 onions, finely chopped 7.1 oz
1/4 tsp ground cinnamon 0.1 oz
2 tsp gingerroot, grated 0.4 oz
1 clove garlic, crushed
3 cardamom pods 0.1 oz
1 tsp turmeric 0.2 oz
1/2 dried chili peppers, minced 0.1 oz
1 1/2 chicken breasts, boneless, skinless, cut into bite-size pieces 1 lb
1 tbsp tomato paste 0.7 oz
1/4 cup flaked almonds, finely ground 0.7 oz
1/2 cup canned tomatoes (diced) 4.6 oz
1/2 cup soy yogurt 4.6 oz
1/4 cup unsweetened coconut milk 2.2 fl.oz
3 tbsp fresh cilantro [optional] 0.3 oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 2/3 cup basmati rice 11 oz

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 coconut milk 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

600

Fat

23 g

35 %

Saturated 5.3 g
+ Trans 0.3 g

28 %

Cholesterol

60 mg

Sodium

90 mg

4 %

Carbohydrate

63 g

21 %

Fibre

3 g

12 %

Sugars

6 g

Net Carbs

60 g

Protein

33 g

Vitamin A

18 %

Vitamin C

21 %

Calcium

12 %

Iron

20 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Free  :
Added Sugar
Excellent source of  :
Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin B6, Vitamin E
Good source of  :
Copper, Iron, Pantothenic Acid, Potassium, Vitamin A, Vitamin K, Zinc
Source of  :
Calcium, Fibre, Folacin, Omega-3, Vitamin B1, Vitamin B12, Vitamin B2, 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
Meat and Alternatives 3
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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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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