The 5-2 Challenge. A Fast Day Curry. Butter Chicken With A Difference.

Butter Chicken With A Difference

Butter chicken on a fast day? No, I’m definitely not joking. This incredibly delicious but healthy butter chicken tastes authentic but contains very little fat. There’s no butter in this recipe, just butternut pumpkin, loads of spices and a little yoghurt for creaminess. A fast day feast inspired by The Cooking Chook’s humorous post Butter chicken without the butter? What’chu talkin’ ’bout, Willis?

I love it when I am inspired by other blogger’s posts. The other day I was idly thinking about what to cook on my next fast day when I chanced upon this recipe. I too grew up watching  Differ’nt Strokes on TV and was intrigued by the familiar quote. I’ve amended the recipe just a little to meet my 5-2 diet fast day calorie requirements. To keep the calorie count low it is important to use only skinless and boneless chicken breast fillets. And ditto only low fat Greek yoghurt. Whilst tomato paste adds depth of flavour to this dish, I also used tinned tomatoes to add lightness and freshness to the curry. At 335 calories a serve there is even room for a side serving of steamed basmati rice. Just remember each half cup of steamed rice will add 95 calories to your meal.

Here is my day on a plate.

Breakfast
2 Cups of Tea
4
Lunch
Small Banana
90
Mid Afternoon
2 Cups of Tea
4
Dinner
1 Serve Butter Chicken
335
1/3 Cup Steamed Basmati Rice
63
Total Calories
496

Butter Chicken With A Difference.

Serves 4 (335 calories per serve. Add 95 calories per each half cup serve of steamed basmati rice.)

750g chicken breast fillets, skinless and boneless, sliced into 4cm pieces (825 calories)
1 tablespoon oil (120 calories)
1 large brown onion, finely chopped (46 calories)
3 garlic cloves, crushed (12 calories)
3cm piece fresh ginger, peeled, grated (5 calories)
1 cinnamon stick (0 calories)
2 tsp garam masala (16 calories)
1 tsp ground coriander (6 calories)
1 tsp smoked paprika (6 calories)
1 tsp ground cumin (8 calories)
1 tsp ground turmeric (8 calories)
1/2 tsp dried chilli flakes (4 calories)
400g butternut pumpkin, peeled, cut into 2cm pieces (104 calories)
500ml (2 cups) chicken stock (40 calories)
400g tin of diced tomatoes (32 calories)
50g sachet tomato paste (36 calories)
125ml (1/2 cup) low-fat Greek yoghurt (70 calories)

HEAT oil in a large saucepan over medium heat. Add onion, garlic and ginger and cook, stirring often until onion is soft and translucent, about 4 minutes.
ADD tomato paste, cinnamon, garam masala, coriander, paprika, cumin, turmeric and chilli. Fry for a minute or so until aromatic.
ADD pumpkin, chicken stock and tinned tomatoes. Bring to the boil. Reduce heat to low. Partially cover and simmer, stirring occasionally, 10 minutes until pumpkin is just tender. Remove cinnamon stick.
ADD sliced chicken. Simmer until chicken is almost cooked through, about 7 minutes. Remove saucepan from heat.
STIR through yoghurt. Return to low heat and simmer gently until warmed through. Serve with steamed basmati rice.

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One Response to The 5-2 Challenge. A Fast Day Curry. Butter Chicken With A Difference.

  1. Benita Senes says:

    Looks delicious going to try this week.

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