Healthy Butter-Less Chicken Recipe
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
- Heat a large frypan and spray with oil. Cook onion and garlic for 2 minutes. Add chicken. Cook, stirring, for 5 minutes.
- Add garam masala and stock powder, stir to combine for 1 minute. Add tomato paste and 1/2 cup water and stir through.
- In a small bowl mix cornflour with evaporated milk, add to pan, stirring continuously until boiling. If sauce becomes too thick add water.
- 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/
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Recipe by Food Sensations -
Ingredients -
Equipment -
Pour cornflour and evaporated milk mix into the pan.
Serving Suggestion: Serve with rice and fresh coriander.
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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