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24 Sep 2017

Toronto

4'C Cloudy

By Gracie Carroll

A Healthy Butter Chicken Recipe with Cardamon Coconut Cauliflower Rice

By Gracie Carroll

healthy butter chicken recipe and coconut cauliflower rice

Savoury comfort foods have always been my weakness, and over the years I’ve made it my mission to find healthier ways to enjoy some of my favourite dishes, especially when I’m cooking at home. Instead of overdosing on sodium and ingredients that make you regret all of your life decisions as an adult, simple substitutes can help you continue to indulge in your favourite foods without the guilt.

One thing I often crave, but rarely let myself order because of its ridiculous calorie count is Butter Chicken. But, let’s be honest, it’s not just the Butter Chicken that’s to blame when you order in or sit down at your favourite Indian restaurant. No, it’s the added sides of fragrant (and butter coated) basmati rice, fresh naan bread, deep-fried pakoras, and the list goes on. At its core, and especially when homemade, Butter Chicken itself is actually not that bad for you, and provides a flavour-packed high-protein dish when you use lean cuts of chicken and high quality dairy products.

When the team at Agropur—Canada’s largest diary cooperative and one of the most trusted dairy brands in Canada—approached me about incorporating some of their products into an upcoming post, my mind instantly started flipping through its rolodex of favourite dairy-friendly recipes.

The answer soon became clear: Butter! Freaking! Chicken! Despite its name, some traditional Butter Chicken’s ingredients include more yogurt than butter, and I knew this would be the perfect thing to make with iögo’s smooth and delicious plain Greek yogurt. Even though this is a ‘Greek’ yogurt, iögo (and all Agropur products) are made with quality Canadian dairy from Dairy Farmers of Canada that you can feel (extra) good about purchasing because these products help contribute to the Canadian economy. In fact, did you know that thanks to the Agropur dairy cooperative there are 3,290 farmers that contribute to the Canadian economy and more than six billion dollars in sales based on the unique business model of wealth sharing between its members?

As you’ll find below, I’m pairing this Healthy Butter Chicken recipe with Cardamom Coconut Flower Rice for a (nearly) Paleo-friendly meal that keep the carb count low and increases your veggie intake. See below for how to make it!

healthy butter chicken recipe and coconut cauliflower rice

Healthy Butter Chicken Recipe

(serves 4)

What You Need:

For the marinade:

– 1/2 cup iögo plain Greek yogurt

– 3-inch piece of ginger, finally chopped

– 3 cloves garlic, minced

– 1 tsp dried chili flakes

– 1 tsp ground cumin

– 1 tsp ground turmeric

– 1 tsp garam masala

– juice of 1/2 lemon

– 2 medium sized chicken breasts (approx. 600gr) cubed

For the sauce:

– 2 tbsp Ghee (clarified butter)

– 1 large onion, finely chopped

– 3-inch piece of ginger, finely chopped

– 3 cloves garlic, minced

– 2 large (or 3 medium) tomatoes, diced

– 1/2 tsp smoked paprika

– 1 tsp fenugreek

– 1/2 tsp garam masala

– 1/4 tsp chili powder

– 2 tbsp tomato puree

– 1 tsp honey (to taste)

– Salt and ground pepper (to taste)

Extras:

– 1 to 2 tbsp coconut oil (for pan)

iögo plain Greek yogurt (for serving)

– fresh coriander, roughly chopped (for serving)

healthy butter chicken recipe and coconut cauliflower rice

What To Do:

– First, combine all the ingredients for the marinade and mix well with the chicken breasts in a large bowl. Cover and leave to marinade in the fridge for at least 30 minutes or over night.

– While your chicken is marinating, melt the ghee in a large pan over medium heat and soften the onions until they become golden brown and soft. Next, add the ginger and garlic, then stir in the chopped tomatoes, spices and tomato puree. Add 300ml of water and simmer for approximately 20 minutes until thickened. At this point you’ll want to season with salt, pepper and bit of honey to taste.

– Remove the sauce from the heat and let cool. Transfer to a high-power blend or food processor and blend until smooth. You can also use a hand blender here but be careful of the mess!

– Once blended, return the sauce to the pan and heat over low to medium heat to bring it up to temperature. In a separate pan, heat the coconut oil and add the chicken pieces until they’re cooked and slightly browned.

– Once cooked, add the chicken (and what remains of it’s yummy marinade in the pan you used to cook the chicken) to the sauce. Mix together and let simmer for about 10 minutes with the lid on.

– Before serving, you can mix in a little extra Green yogurt and fresh coriander, or simply add a dollop of yogurt and coriander to serve.

– To make my Cardamom Coconut Cauliflower Rice, simply add a couple of cardamom pods and a pinch of ground cardamom spice to my classic Paleo Coconut Cauliflower Rice recipe.

Serve and Enjoy!

xo

@EDITSEVEN

(Story by Editor-in-Chief, Gracie Carroll)

*please note that this post has been brought to you in partnership with Agropur Canada, all thoughts and opinions my own*

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