Chicken Masala

Indian food is delicious and full of vibrant flavors. Often it is high in fat and calories, hidden in coconut milk and gee (liquified butter). This recipe uses the flavors but cuts the fat, making this a heart healthy, high protein recipe. 

Ingredients:

1c yogurt (can use low/nonfat/or Greek yogurt)

2 tsp Garam masala (Indian spice blend of cumin, curry, all-spice)

2 tsp (divided) fresh grated ginger-save 1 tsp to add to sauce at end of cooking

1 tsp cinnamon (heaping)
1 tsp tumeric
1/2 tsp cayenne (or less depending on your taste)
1/2 tsp kosher salt
1-1.5 #s chicken thighs or breasts cut into strips
(plus additional below)

Mix above and marinate for 1-8 hours 

To pot on stove:

3 c chopped tomatoes

1 1/2 c chopped onion (large onion)

3 cloves garlic-chopped (can add 1/2 during cooking and other 1/2 at end of cooking-for maximum health benefits)

Simmer above and add 1/2 c of water if more liquid is needed 

Simmer until cooked and use stick blended to purée. 

Add marinated chicken and cook for about 15-20 minutes until cooked. Add garlic and ginger at end of cooking.

Nutritional Information:

Yogurt: High in Protein and calcium, beneficial bacterial cultures-great healing food

Chicken-high in protein and low in fat

Tumeric: Highly anti-inflammatory-used to decrease swelling topically or internally

Garlic: Anti-inflammatory, aids in blood flow/increased circulation, lowers triglycerides and cholesterol (best added at end of cooking)

Ginger: Anti-inflammatory, aids in blood flow/increased circulation (best added at end of cooking)

Tomato: packed with Vitamin C, which aids in healing, high in lycopene, an anti-inflammatory micronutrient that has been shown to fight cancer

For entire recipe (feeds 4)

Chicken Thighs (1.25#s)

Calories: 750

Fat: 40g

Carbohydrates: 0g

Protein: 100g

Fiber: 0%

Iron: 30%

Yogurt Sauce: 

Calories: 150

Fat: 8g

Calcium: 30%

Carbohydrates: 11g

Tomatoes: 

Calories: 97

Carbs: 21g

Fiber: 6.5 g  

Potassium: 1280mg

Vitamin C: 114%

Vitamin A: 90%

Onions:

Calories: 101

Carbs: 24g

Fiber: 3.4g

Protein: 2.2g

Potassium: 346mg

Vitamin C: 26%