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


  • 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


  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
  • recipe step image
  • recipe step image
    Pour cornflour and evaporated milk mix into the pan.
Serving Suggestion: Serve with rice and fresh coriander.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

More tips

Start to LiveLighter today

Become a member for free and receive your personalised meal plan.

Learn more

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

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

Lemon & Herb Roast Chicken with Vegies

A traditional roast with fresh flavours that is sure to be a hit!

Mexi-Chicken Bake

Mexi-Chicken Bake

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

Fragrant Chicken & Noodle Lettuce Wraps 3-2-1

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!