Yesterday afternoon I ran my first 5k distance outside!
I usually run on the treadmill and, for whatever reason, I find running outside a lot more difficult. I actually took two short walk breaks, but I still completed the 5k with a decent time. My walk breaks didn’t seem to slow me down as much as I tend to think they do. I’m pretty confident I could do it the whole thing without walk breaks and get a faster time. Now I just have to decide which upcoming 5k to sign up for!
This morning I came across an article called “The 6 Foods Every Runner Needs to Eat“. They include quinoa, bananas, sweet potato, beans, non-fat greek yogurt and flaxseed. I eat plenty of almost all of those, with the exception of beans and flaxseed. I still have a slight aversion to beans, but I’m slowly overcoming it :).
One of those runner foods happens to be the key to my amazing recipe for Healthier Indian Butter Chicken.
Can you guess which?
Greek yogurt of course!
The traditional Indian Butter Chicken recipes call for tons of heavy cream – I’m talking like 3 cups! I nixed all of that cream out and replaced it with a 6 oz plain non-fat Chobani greek yogurt and a little 1% milk. I also cut the butter down from sixteen tablespoons to a mere two tablespoons. Much healthier! And it tastes just as good, if not better. Luke repeatedly kept saying “this is really good” as he was eating.
You may think making an Indian dish is super complicated, but other than waiting for the onions and chicken to cook, there isn’t too much involved. You do need a somewhat foreign spice to make this – garam masala (pretty much the one essential spice you need to cook Indian food). You can usually find it at the normal grocery store, and trust me, you’ll use it again if only to make this dish :).
First chop your onions, melt 1 tbsp of butter on a pan and caramelize your onions over medium low heat, stirring every couple minutes for about 15 minutes. Then add the garlic and cook for another 5 minutes.
In the meantime, chop up some veggies (I usually use carrots but we had some parsnip that needed to be cooked soon too).
Then melt a tablespoon of butter in a large pot over medium heat, reduce to medium low and add tomato sauce, yogurt, milk, spices and onions and stir to combine.
Add your chicken, carrots and parsnips (or whatever veggies you are using) and cook over medium low heat for about 30 minutes, until veggies are cooked to your desired tenderness and chicken is cooked through.
It’s not the prettiest, but it’s incredibly tasty!
You can serve it garnished with parsley to enhance the look :).
Healthier Indian Butter Chicken
Serves two with leftovers (probably could serve 3-4)
- 2 boneless chicken breasts sliced into bite sized pieces (1 lb)
- 1 onion, diced
- 1 tbsp minced garlic
- 2.5 tbsp butter, divided
- 4 carrots, peeled and sliced *you can use other veggies too*
- 1 parsnip, peeled and sliced
- 1 15 oz can tomato sauce
- 1 6 oz plain non-fat Chobani greek yogurt
- 1/2 cup 1% milk
- 1.5 tsp garam masala
- 1 tsp cayenne *use less if you don’t like spicy stuff*
- 1/4 tsp curry powder
- 1 tsp salt
- Chop up your onion, carrots and parsnip.
- Heat 1 tbsp butter on a skillet over medium heat. Add your onions and reduce heat to medium low. Cook for 15 minutes, stirring every couple minutes. Then add the garlic and cook for another 5 minutes.
- Heat the other 1.5 tbsp of butter in a large pot over medium heat. Reduce heat to medium low and add the tomato sauce, milk, yogurt, cooked and caramelized onions and spices (including salt) and stir to combine.
- Chop your chicken into bite sized pieces.
- Add the chicken, carrots and parsnip to the sauce. Cook at a simmer over medium low for about 30 minutes, until the veggies reach your desired tenderness and chicken is cooked through.
- Serve with rice or another grain and enjoy!