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Low Fat Tomato Tandoori Chicken Curry
  • prep: 30 min
  • cook: 0 hr
  • total: 30 min
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  • servings:
  • Summary

    This low fat tomato tandoori chicken recipe was developed in answer to a challenge to get the central flavor of butter chicken but without added fat and extra calories. It's since made it's way into our regular dinner plan rotation.

    Ingredients

    • 6 boneless, skinless chicken breasts (or 12 boneless skinless thighs)
    • 2 tbsp vegetable oil
    • 1 tbsp tandoori masala
    • 1 tbsp garam masala
    • ½ tsp salt
    • ½ tsp black pepper
    • 1 large or 2 small red onions
    • 4 cloves garlic
    • 2 pounds fresh diced tomatoes (about 8 large tomatoes)
    • ½ cup water
    • 2 cups plain tomato sauce
    • 2 tbsp yellow curry powder
    • ½ tsp red curry powder
    • 1 tsp ground coriander
    • 1 tsp ground cardamom
    • ½ tsp ground cumin
    • 1 tsp allspice
    • 2 tbsp finely grated fresh ginger
    • ½ tsp ground fennel seed
    • 1 cup non-fat yogurt

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 7875 % Daily Value *
    • Total Fat: 262 g 403.09%
    • Saturated Fat: 1 g 4.14%
    • Trans Fat: 0 g %
    • Cholesterol: 4 mg 1.33%
    • Sodium: 996 mg 41.48%
    • Calcium: 123 mg 12.27%
    • Potassium: 310 mg 8.85%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.17%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 30 g %
    • Dietary Fiber: 5 g 21.43%
    • Sugar: 13 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 22.33%
    • Vitamin C 61.58%
    • Vitamin D 3.33%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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