From Jalalsamfit on Facebook – High protein
Serves 4 515 calories per portion -48g protein-49g carbs-12g fat
Ingredients
For the chicken:
- 700g Chicken boneless, cubed
- 3 Garlic cloves, minced
- 100g Low fat yoghurt
- 1 lemon, juiced
- 1 tsp Salt
- 1 tsp pepper
- 1 tbsp Smoked Paprika
- 1 tsp Tumeric
- 1 tsp Garam Masala
- 1 tsp Chilli powder
For the Butter Chicken Sauce:
- 20g Butter
- 1 Medium Onion, diced
- 1 Garlic clove, minced
- 400g Chopped tomatoes
- 100g Low fat yoghurt
- 1/2 tsp of each of the spices used for the chicken
- 1 cup pasta water
- coriander to garnish
- 270g uncooked whole wheat pasta
Method
- Boil the pasta. Save 1 cup of the drained pasta water.
- Add the garlic, yoghurt, lemon juice, and spices to the chicken, and leave to marinate while you make the butter sauce.
- In a pan, melt the butter. Add the onions and fry until light brown.
- Add the garlic, spices, and 1/4 of the pasta water, so the spices don’t burn. Fry for 2-3 minutes, then add the tomatoes, and fry until oil separates.
- Stir in the yoghurt and the rest of the pasta water, and cook on a medium heat for 3 minutes. Leave to cool slightly, and then blend.
- Spray a frying pan with oil, then fry the marinated chicken for 3-4 minutes, or until the chicken is cooked through.
- Add the chicken to the blended butter sauce, and leave to simmer for 2 minutes.
- Add the butter chicken to the pasta, garnish with coriander, and enjoy!
Great for meal prepping. This makes 4 servings of 515 calories each. Can be stored in the fridge for up to 5 days.