Butter-Less Chicken with Cauliflower Rice Dinner Lunch Print this recipe Details Serves: 4Number of ingredients: 17To prep: 15 minutesTo cook: 35 minutesDifficulty: Easy Nutrition per servingKilojoules: 1639Calories: 392Protein: 33.4gFat: 18.5gSaturated Fat: 4.3gCarbohydrates : 19.8gCarbohydrates per 100g: 3.8gFibre: 8gSodium: 347mgPotassium: 1345mg Ingredients 500g (1 lb) chicken breast or thighs, cut into bite-sized pieces ½ cup Greek yogurt, reduced fat 1 tbsp lemon juice 2 tsp garam masala 1 tsp ground cumin 1 tsp paprika ½ tsp turmeric Salt to taste Sauce 1 tbsp olive oil 1 small onion, finely chopped 2 cloves garlic, minced 1 tsp fresh ginger, grated 1 tsp ground cumin 1 tsp garam masala 1 tsp paprika ¼ tsp chili powder (optional, for heat) 1 can (400g / 14 oz) crushed tomatoes or passata 1 tbsp tomato paste ½ cup Greek yogurt, reduced fat Salt and pepper, to taste Cauliflower Rice 1 medium cauliflower (about 600 g), cut into florets 1 tablespoon olive oil ½ teaspoon ground cumin ½ teaspoon ground turmeric 1 small onion, finely diced 1 clove garlic, crushed Salt, to taste 2 tbsp fresh coriander, chopped Method Mix marinade ingredients in a bowl. Add chicken pieces and coat well. Let marinate for at least 30 minutes (or overnight in the fridge for best flavour). In a non-stick pan, lightly spray or drizzle oil. Cook the marinated chicken over medium-high heat until lightly browned and just cooked through (about 5–7 minutes). Remove and set aside. In the same pan, melt 1 tbsp olive oil. Sauté onion for 3–4 minutes until soft. Add garlic, ginger, and dry spices. Cook 1–2 minutes until fragrant. Stir in tomato paste and crushed tomatoes. Simmer for 10 minutes, stirring occasionally (For a smoother, restaurant-style texture, use a stick blender to blend the sauce). Reduce heat to low. Stir in Greek yogurt slowly to prevent curdling. Add the chicken back into the sauce. Simmer for another 5–10 minutes until thickened and chicken is fully cooked. Taste and adjust salt/spice/ to your liking. Whilst chicken is cooking, prepare and cook cauliflower rice. Pulse florets in a food processor until it looks like rice/couscous. (Or grate by hand). Put aside. Heat olive oil in a large pan over medium heat. Add cumin powder and onion and cook 3–4 minutes until soft. Stir in garlic and turmeric. Stir in the cauliflower rice. Cook 4–5 minutes, stirring often, until just tender but still fluffy. Toss through fresh coriander before serving. Serve chicken and cauliflower rice evenly on four separate plates.
