The Food Coach

Free Healthy Recipe - Butterless chicken with cauliflower rice and spinach

Gluten free, Low carbohydrate, Low GI, Low sugar, Wheat Free

Butter chicken is notoriously high in kJ but it's probably one of the most popular Indian dishes around. This butterless chicken recipe was developed for The Greengrocer Diet tribe members who are entering the winter phase of thier weight loss and need comforting meals to help them sty on track.

Ingredients
3 tbs tandoori spice paste
340 grams chicken - free range, cut into cubes
2½ tbs Coconut oil
1 onion - brown diced
½ cup water
1½ tbs lemon juice
1 cauliflower processed in the food processor to look like rice
1 pinch sea salt
1 bunch silverbeet, stalks removed and trimmed
4 tsp pancha phora, see link for recipe below
Method

Mix the tandoori paste through the chicken and allow to marinate for an hour or so.
Heat 1 1/2 tbs coconut oil in a large pan or wok and add the onion to cook for 2 - 3 minutes until soft.
Stir through the chicken for a couple of minutes to ensure it browns on all sides.
Add the water, tomato paste, and 1 tbs lemon juice and simmer for 25 minutes.
While the chicken is cooking, process the cauliflower in a food processor to a rice-like consistency.
Stir through the coconut cream and yoghurt to heat through in the last 5 minutes.
Heat the remaining coconut oil in a large pan and add the cauliflower. Toss the cauliflower through the oil, with 1 tbs lemon juice and a little water. Stir for 2 - 3 minutes until cooked through, Season with salt.
Bring a large pan of water to the boil and plunge the silverbeet into the water. When the water returns to the boil, remove the pan from the heat.
Drain the silverbeet and squeeze out any excess moisture.
Drizzle with 1 tsp olive oil, the remaining lemon juice and a sprinkle of Pancha Phora (see recipe link below).
Serve the butter chicken over the cauli rice and accompanying spiced silverbeet.

Makes 4 servings

Scale recipe to serves

Prep Time: 60 mins
Cooking Time: 30 mins
Ready in: 90 mins


Suitable for:
Dinner
See also:
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Nutritional Information - Per Serve
Kj 1645 kj
Calories 393 kcal
Fat 25 g
Saturated Fat 16 g
Total Carbohydrate 10 g
Total Protein 24 g
Fibre 7 g