Butter Chicken with Brown Rice

Serves 1

Calories per serving: 603

Protein per serving: 40.5g

Fibre per serving: 2.1g

Carbohydrates per serving: 46.9g

Fat per serving: 27.5g

Prep time: 3 hours 10 minutes (including marinading time)

Cooking time: 30 minutes

Ingredients

• 30g plain full fat Greek yoghurt
• ¼ lemon, juice
• 1/2 tsp turmeric
• 1/2 tsp garam masala
• pinch cayenne powder
• 1/2 tsp cumin
• 1cm ginger, grated
• 1/2 garlic clove, minced
• 180g chicken thighs, cut into bite size pieces
• 1/2 tbsp butter
• 50g dry brown rice
• 125 ml water
• 60ml passata
• 60ml cream
• salt
• fresh coriander, chopped

Method

1. Make a marinade by mixing the yoghurt, lemon, dried spices, ginger and garlic together. Pop in the chicken thighs and coat well. Marinate overnight or for a minimum of 3 hours. 
2. Heat the butter in a large fry pan or pot – take the chicken out of the marinade (don’t wipe it off) and cook over medium high heat for a few minutes until white and cooked throughout. Set the remaining marinade aside for now.
3. While that’s cooking – Put your brown rice and water into a pot and bring to a boil, and once boiling, turn down to simmer with the lid on. Move on and make the rest of the dish. Test the rice after about 20 minutes, it should be very close to done and the water should be almost completely absorbed. Continue cooking until tender.
4. Add the passata, cream and a pinch of salt to the chicken, along with the remaining marinade. Turn it to low and simmer for about 20 minutes (larger batches may need longer). 
5. Taste and add extra salt if needed.
6. Serve atop the rice, garnished with coriander.

Notes

• Serve with a crunchy green salad or steamed low calorie non-starchy vegetables instead of rice on a non-fasting day.
• Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
• Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.