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/
-
Recipe by Food Sensations -
Ingredients -
Equipment -
Pour cornflour and evaporated milk mix into the pan.
Serving Suggestion: Serve with rice and fresh coriander.
Start to LiveLighter today
Become a member for free and receive your personalised meal plan.
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 |
Member comments & rating
Log in or sign up to join the discussion.
Comments (0)
Be the first to comment.
Rating (0 ratings)
You might also like

Teriyaki Chicken Drumsticks with Brown Rice Salad
Big on flavour, these drumsticks are perfect for a picnic or midweek dinner

Lemon & Herb Roast Chicken with Vegies
A traditional roast with fresh flavours that is sure to be a hit!

Mexi-Chicken Bake
This 5-ingredient chicken bake is sure to please the whole family!

Fragrant Chicken & Noodle Lettuce Wraps 3-2-1
Fast, fresh and fragrant. Also makes a great salad if you can't be bothered with the lettuce cups!