Zutaten für Low Fat Butter Chicken
- Boneless Skinless Chicken Thighs
- 1 cup store-bought or homemade tandoori marinade
- 2 tbsp unsalted butter
- 1 medium onion, chopped (about 1 cup)
- 4 cloves garlic, minced
- 1 tbsp grated fresh ginger
- 1 tbsp chili powder
- Ground Turmeric
- 1 tbsp ground coriander
- Ground Cinnamon
- Ground Cumin
- Diced Tomatoes
- Reduced Sodium Chicken Broth
- 1 tbsp brown sugar
- 1 tsp salt
- Fresh Ground Black Pepper
- Light Sour Cream
- Fresh Cilantro
- Smooth Cashew Butter
- Cooked Basmati Rice
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Zubereitung von Low Fat Butter Chicken
- **Marinate the Chicken:** In a large resealable bag, combine chicken thighs (1.5 lbs) with tandoori marinade (1 cup). Seal the bag, ensuring all chicken is coated. Marinate in the refrigerator for at least 6 hours, or preferably overnight.
- **Bake the Chicken:** Preheat oven to 425°F (220°C). Line a baking sheet with foil. Arrange marinated chicken thighs in a single layer on the baking sheet. Bake for 20-25 minutes, or until cooked through and no longer pink inside. Do not overbake!
- **Prepare the Sauce:** While the chicken is baking, prepare the sauce. Melt butter (2 tbsp) in a large pot over medium heat. Add chopped onions (1 medium, about 1 cup) and minced garlic (4 cloves). Cook, stirring frequently, until onions are softened, about 5 minutes.
- **Bloom Spices:** Add ginger (1 tbsp, grated), chili powder (1 tbsp), turmeric (1 tsp), ground coriander (1 tbsp), ground cinnamon (1 tsp), and cumin (1 tsp). Cook for 1 minute, stirring constantly, until fragrant.
- **Simmer the Sauce:** Stir in canned crushed tomatoes (28 oz), chicken broth (1 cup), brown sugar (1 tbsp), salt (1 tsp), and black pepper (1/2 tsp). Reduce heat to low, cover, and simmer for 10 minutes, stirring occasionally.
- **Blend for Smoothness:** Remove from heat. Transfer half of the sauce to a blender and puree until smooth. Return the pureed sauce to the pot with the remaining sauce. Mix well.
- **Finish the Sauce:** Return the pot to low heat. Stir in low-fat sour cream (1/2 cup), chopped cilantro (1/4 cup), and cashew/almond butter (2 tbsp).
- **Combine Chicken and Sauce:** Add the cooled, bite-sized pieces of baked chicken to the sauce. Gently stir to combine. Cook until heated through.
- **Serve:** Serve the Low-Fat Butter Chicken hot over basmati rice (cooked according to package directions). Garnish with extra cilantro, if desired.
Nutrition Information (Approximate per serving)
Sodium
13 g
Sugar
36g
Fat
27g
Carbs
5g
