Butter-less Chicken
Prep: 10 mins
Cook: 20 mins
Serves: 6
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A lighter version of the classic, packed with vegies.
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Ingredients

  • 1 onion, finely diced
  • 2 cloves garlic, finely diced
  • 1 head broccoli, cut into florets
  • 1 capsicum, chopped
  • 500 g skinless chicken breast, chopped
  • 2 tsp garam marsala
  • 2 tsp reduced-salt vegetable stock powder
  • 2 tbs no-added-salt tomato paste
  • 1 tbs cornflour
  • 375 g can low-fat evaporated milk
  • 1 cup frozen peas
  • 1 cup reduced-fat plain yoghurt

Method

  1. Heat a large frypan and spray with oil. Cook onion and garlic for 2 minutes. Add chicken. Cook, stirring, for 5 minutes.
  2. Add garam masala and stock powder, stir to combine for 1 minute. Add tomato paste and 1/2 cup water and stir through.
  3. In a small bowl mix cornflour with evaporated milk, add to pan, stirring continuously until boiling. If sauce becomes too thick add water.
  4. Add capsicum, broccoli and frozen peas, cook for 5 minutes. Stir through Greek yoghurt.

Recipe from Foodbank WA’s Food Sensations® for Adults program, reproduced with permission www.foodbankwa.org.au/food-sensations-for-adults/


  • recipe step image
    Recipe by Food Sensations
  • recipe step image
    Ingredients
  • recipe step image
    Equipment
  • recipe step image
    Pour cornflour and evaporated milk mix into the pan.
Serving Suggestion: Serve with rice and fresh coriander.

Healthy tip!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

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Nutrition Information

per serving per 100g
Energy 1215 kJ 369 kJ
Protein 38.3 g 11.6 g
Fat, total 5.2 g 1.6 g
— saturated 2.1 g 0.7 g
Carbohydrate 18.5 g 5.6 g
— sugars 15.8 g 4.8 g
Sodium 466 mg 142 mg
Fibre 7.4 g 2.2 g

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