Reduced-Fat Indian Chicken Recipe

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I am fortunate enough to live in a very multicultural part of the world. And as such, can readily get pretty exceptional cuisine either delivered to my doorstep or after walking across the street. Flavours from Indian are ones that get me every time. The complexity, the spice, the richness of the broth, the tenderness of the meat make me want to eat it each and every day. However, delivery is hardly in the budget for us, and my postpartum body does not need a regular dose of heavy cream. Last night, I decided to make a variation on this recipe, and have to say it will be one I go back to again and again.

NB: If any spices are ones you don’t regularly go through, I highly recommend purchasing them from the bulk section of your grocery store. Though some of these spices are staples in my pantry, I didn’t have any last night. For less than $4, I purchased an entire package of garam masala, and every other spice in this dish with probably enough for two meals of this dish down the road. For more info on reducing your grocery bill, click here.

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What I used

  • Dutch oven
  • 1/2 Chicken bone in, skin on or 3 bone on, skin-on chicken breasts (you can remove most of the skin afterwards to minimize saturated fat consumption. The skin and bone help develop flavour of the broth and shouldn’t be omitted)
  • Splash of extra virgin olive oil – 2-3 tbs.
  • Small onion, diced
  • About two thumb-print sized pieced of garlic, diced
  • 4 cloves of garlic, diced
  • 2 tbs. tomato paste
  • 2 tsp. ground cumin
  • 2 tsp. ground coriander
  • 2 tsp. garam masala
  • 2 tsp. ground turmeric
  • 1 pinch of cayenne, more to taste
  • 2-3 cups of low-sodium chicken broth
  • 3/4 cup tomato sauce, I used Happy Planet Tomato Soup
  • 2 tbs. unsalted butter
  • 1/2 cup 1% milk
  • 3 russet potatoes,cut into bite sized pieces
  • 6 large carrots, roughly chopped
  • 2 bell peppers, roughly chopped
  • salt and pepper to taste
  •  

    What I did

    Lightly season chicken. Then, in a Dutch oven on medium heat, place chicken skin down on roughly a tbs. of olive olive. Once skin has browned (8-10 mins), remove from pot and set aside. With remaining olive oil, using the Dutch oven, combine onions, garlic, and ginger with a light sprinkling of salt. Stir occasionally until onion is golden brown – roughly 8 mins. Add tomato paste and ground spices to pot, stirring occasionally until the tomato paste darkens. Then, add 2 cups of chicken broth, milk, and tomato sauce along with the chicken. Bring to a boil, and then reduce heat to simmer, leaving the pot partially covered for roughly an hour. Check periodically to add more broth if stew needs thinning. Once chicken is almost pulling off the bone, add potatoes. Stir potatoes occasionally to keep them from sticking to the bottom of the pan. Using a wooden spoon, pull chicken away from bone. Option to discard skin. Once potatoes start to soften (about 20 mins) add carrots and peppers. Continue to stir occasionally until carrots are cooked 15 – 20 mins.

    Option to top with fresh mint or cilantro and Greek yogurt. Serve on top of rice or quinoa.

    Bonne appetite!

    xo Alana

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    6 thoughts on “Reduced-Fat Indian Chicken Recipe

    1. I’m with you … I love Indian cuisine! We found a big bag of garam masala at a local Indian market … way cheaper than getting the small spice jar at the the grocery store we usually go to. Thanks for sharing the recipe!

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