BREAST*****No-Butter Chicken - 4 Points

By Unblond1

This was great for both. Easy to make too (with a bit of advance prep)

Ingredients

• 1 tablespoon grapeseed or olive oil
• 1/2 tablespoon grated ginger
• 1/2 tablespoon minced garlic
• 1/2 cup chopped red onion
• 1/2 tablespoon tomato paste
• 1/2 tablespoon cumin seeds
• 1/2 teaspoon turmeric
• pinch chili pepper flakes
• 1/2 tablespoon garam masala
• 1/4 teaspoon salt
• freshly ground pepper
• 1 boneless, skinless chicken breast (1/2 lb.) cut into bite-sized pieces
• 1/2 tablespoon brown sugar
• 2 tbsp. plain yogurt
• 1/2 cup chicken broth

Details

Servings 3
Adapted from foodnetwork.ca

Preparation

Step 1

* *Put* a large skillet over medium-high heat and *add* the oil. When it starts to get hot, *add* the ginger, garlic and onion and *cook* for 3 to 4 minutes, until onion is soft.

* *Add* the tomato paste, spices and salt and pepper and *cook* for 2 minutes, *turning* the heat down to low. *Add* the chicken and *stir* well to coat and *cook* for about 4-5 minutes.

* *Combine* the brown sugar, yogurt and broth in a jar, shaking to blend and add to the pan. *Turn* heat up to high and cook for 7 to 10 more minutes, till chicken breaks easily when pressed with a fork and the sauce has thickened.

Serve in a bowl with brown basmati rice which has been cooked with a bit of olive oil on the side.

*NUTRITION:*

* Calories - 165
* Fat - 6.1
* Sat Fat -1.0
* Carbs - 7.6
* Fibre - 0.8
* Protein - 19.7