Four Point Butter Chicken Dinner

Four Point Butter Chicken Dinner


Getting into the third week of Weight Watchers. The blessing / curse is being allowed liberal amounts of chicken breasts. In the Matrix, they have had it figured out: chicken breast takes good, but it’s generic. About a week into WW and the Smart Points system, I thought: “crap: no Indian food” — no naan, no pakoras, no biriyani, and worst of all: no butter chicken.

Tonight: I tried to conquer that issue of a butter chicken-less life. I declared that I was going to make butter chicken and it was going to be weight watchers friendly dang it! When I got to the tomatoes, I hit a dilemma. Tomatoes are supposed to be 0 points, but crushed tomatoes and tomato paste supposedly pack a big wallop. If the tomato scores from the app are erroneous, this is actually two point butter chicken.

Here’s my recipe.

Ingredients

  • 3 chicken breasts (boneless, skinless)
  • 1 onion
  • 1 carrot
  • 1 red pepper
  • 1-2 fresh tomatoes
  • 2 cloves of garlic
  • 3/4 cup non-fat yogurt
  • 1 can tomato paste
  • 1 can crushed tomatoes
  • 1 tsp butter
  • 2 tsp cardomom
  • 1 tsp coriander powder
  • 2 tsp cumin
  • 2 tsp curry powder
  • 1 tsp paprika
  • 1/2 tsp cinnamon
  • 1/2 tsp ginger
  • 1 head cauliflower
  • 1tbsp olive oil

Hardware

  • stove top
  • food processor
  • 1 immersion mixer (optional)
  • 2 large skillets

Time

  • 10 min. ingredient prep
  • 30 min. cooking
  • 10 min. cauliflower ricing
  • 10-60 min. simmering

Instructions

  1. Peel and dice the onion and garlic.
  2. Heat one large skillet to medium heat.
  3. When the skillet is hot, add in the butter, onions, garlic and spices. Stir to get everything evenly mixed. If the spices are not strong enough, add dashes of cardamom and coriander until it smells “right.”
  4. Dice the tomatoes, peppers and carrots.
  5. When the onions and garlic show signs of having browned up a little, add in the other vegetables.
  6. Dice up the chicken breasts into bite-sized chunks.
  7. Cook for three minutes (until veggies start to look a little cooked), push them to one side to make room for the chicken. Add in the chicken.
  8. Stir the chicken occasionally to get it evenly cooking.
  9. If you don’t mind the veggie chunks, then leave them. Otherwise, hit the veggies with an immersion blender to break them down.
  10. Add in the yogurt.
  11. Mix the yogurt and veggies together in the skillet.
  12. Spoon in small amounts of the tomato paste and crushed tomatoes to get the yogurt and the tomatoes to play well.
  13. Mix all of the ingredients together and allow to simmer on low heat.
  14. Turn your attention to cauliflower.
  15. Break it into small pieces.
  16. Put the cauliflower into the food processor in small batches.
  17. Pulse the food processor to get the cauliflower to the consistency of rice.
  18. Heat the other skillet.
  19. Put in oil and allow it to heat up.
  20. Add in the cauliflower and spread it so that it touches the available surface area of the frying pan.
  21. Add in 1/4 cup of water to get some steam action happening.
  22. Put a lid on the cauliflower to allow it to cook via steaming.
  23. When the butter chicken is cooked to you liking, you’re good to go.
  24. This should make 7 cups of butter chicken and 6 to 8 cups of cauliflower rice.
  25. Enjoy!

yields: 7 serving

calories 281 per serving

Nutrition Facts
Servings 7.0
Amount Per Serving
calories 281
% Daily Value *
Total Fat
2.5g
3%
Saturated Fat
0.8g
4%
Cholesterol
82mg
27%
Sodium
35mg
2%
Total Carbohydrate
12.4
g
5%
Dietary Fiber
2.7g
10%
Sugars
5g
Protein
5g
29
%
Vitamin D 39%
Calcium 2%
Iron 14%
Potassium 7%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.