Lightened Butter Chicken

Ingredients

• 2 teaspoons coconut oil
• 1/2 large onion, diced
• 1/4 tsp ground turmeric
• 2 tablespoons butter
• 2 garlic cloves, minced
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cayenne pepper
• 1/2 tsp sea salt
• 1 cup 1% milk
• 1/4 cup plain Greek yogurt
• 1 cup low sodium tomato sauce
• 2 chicken breasts, cut into cubes
• 1 cup dry quinoa (certified gluten-free if necessary)
• 1/2 cup fresh cilantro leaves, roughly chopped (optional)

Directions

Heat coconut oil in a medium sized saucepan over medium low heat. Add in the diced onion and cook, stirring frequently until softened, about 5 minutes. Stir in the turmeric and stir for another minute. Add the garlic, butter and remaining spices to the pot and stir well. Cook this mixture for another 5 minutes. You need to stir this pretty much constantly so it does not burn.

Pour in the milk, yogurt, and tomato sauce and give it all a good stir, then add in the cubes of chicken
Stir everything well and let simmer over medium low heat for about 45 minutes, stirring occasionally. You want the sauce to thicken up.

Meanwhile, cook the quinoa according to the package instructions. Portion out the quinoa into four bowls and spoon the butter chicken on top. Garnish with fresh cilantro if desired.

Nutrition Information

Serves: 4|  Serving Size: 1 cup

Per serving: Calories: 451; Total Fat: 17g; Saturated Fat: 8g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 386mg; Carbohydrate: 46g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g

Nutrition Bonus: Potassium: 690mg; Iron: 29%; Vitamin A: 15%; Vitamin C: 8%; Calcium: 17%