Keto Chicken Tikka Masala

• 分量: 6 servings
• 調理時間: 5 minutes
• 総時間: 45 minutes

材料

5 skinless chicken breasts (750g, diced into 2cm cubes)

1/2 cup plain yogurt (120g)

3 garlic cloves (minced)

1 tbsp fresh ginger (grated, 6g)

2 tsp garam masala

1 tsp each cumin, paprika

3/4 tsp salt

1 tbsp lemon juice (optional)

2 tbsp butter

1 small yellow onion (diced, 70g)

2 garlic cloves (minced)

1 tbsp fresh ginger (grated, 6g)

1 tsp each garam masala, cumin, ground coriander

1/2 tsp each turmeric, paprika, chili powder

1 ½ cups passata sauce (360g)

1 tbsp tomato puree

3/4 tsp salt

1 cup heavy cream (240ml)

3/4 tsp golden erythritol (optional)

water to thin

手順

Add the diced chicken to a large bowl with the chicken marinade ingredients and mix to combine. Leave to marinade for at least 15 minutes or ideally overnight, covered in the fridge.

Heat 1 tbsp of butter or oil in large non-stick frying pan. Fry the chicken for about 3 minutes per side, or until golden and almost cooked through. About 8 minutes in total. Remove from the pan.

Add the remaining 1 tbsp of butter to the pan and fry the onions for 3 minutes on a medium heat until golden. Add the garlic, ginger and spices and fry for 1 more minute until fragrant. Add the passata and tomato puree. Turn the heat down to a simmer and cook for a further 10 minutes or until thick.

Add the cream and optional low carb sweeter. Put the chicken back in the pan and cook for about 5 minutes until the chicken is fully cooked through and warm.

栄養

• サービングサイズ: 1 cup
• カロリー: 385 kcal
• 脂肪総量: 24 g
• 飽和脂肪: 13.5 g
• 炭水化物総量: 9 g
• 食物繊維: 2.1 g
• 糖質総量: 5.1 g
• タンパク質: 32.3 g