Spicy Butter Chicken

Butter chicken is a popular Indian dish in North America.  This is a simplified but spicy version and it is great if there are no Indian restaurants near you.

Ingredients:

2 lb Chicken, cubed
3 tbsp Lemon Juice
1 cup Yogurt
2 tbsp Trans fat-free Margarine, melted
2 tbsp Vegetable Oil*
2 tbsp chili powder

1 1/2  tbsp garlic powder 
2 1/4 tbsp ginger powder

1 1/2 tbsp garam masala**

2 cup Tomato Puree or 1 small can tomato paste + enough water to make 2 cups

1 cup Water

1 tbsp Honey

1/2 cup Milk

*Feel free to use whatever type you've got on hand - I like canola because it has less saturated fat and more omega-3s than any other common vegetable oil.  Can you say heart healthy?

**Garam masala can be tough to find but it is so worth it!  Try in the spice section at your local grocery store first, but you may have to find a shop that focuses more on gourmet or ethnic foods.

Directions:

1. Mix first set of ingredients to marinate chicken for 3 to 4 hours.

2. Simmer chicken and marinade in a large skillet until almost cooked through.

3. Add tomato puree, water, and honey, and bring to a boil.

4. Reduce to a simmer and stir in milk.

This recipe makes a lot of sauce which I love because it is perfect for eating with extra rice or for dipping naan bread, but you could probably cut all of the ingredients other than the chicken in half and still have a wonderful dish.

Nutrition Information:

Number of servings: 8

Serving size: 4 oz chicken and ½ cup of sauce.

MyPyramid contribution per serving: 1/4 cup vegetables (other), 1/4 cup milk, 4 ounces meat and beans, 1 1/2 tsp oils, 8 discretionary calories

Indian Style Okra

I love Indian food so I've been trying for years to find simple ways to make my own with easy to find ingredients.  Here is an easy version of my favorite dish.

Ingredients:
3 tbsp Trans Fat-Free Margarine*
1 Medium Onion, chopped
4 cups Okra, sliced, or green beans (fresh is best, but frozen works too)
1/2 tsp Ground Cumin
1/2 tsp Ground Ginger
1/2 tsp Ground Coriander
1/4 tsp Ground Black Pepper

*When shopping for margarine, make sure you read the ingredient list. If the word 'hydrogenated' is in the list, it is not trans fat-free. If you can't find a brand that is trans fat-free, butter is usually a better choice.

Directions:
1. Melt margarine in a large skillet over medium heat.
2. Add the onion, and cook until tender.
3. Stir in the okra, and season with spices.
4. Cook and stir for a few minutes, then reduce the heat to a simmer and cover the pan.
5. Cook for 20 minutes, stirring occasionally until okra is tender.

If you make this recipe often like I do, making a spice mix is a real time saver. 

Nutrition Information:
Number of servings: 4
Serving size: 1 cup
MyPyramid contribution per serving: 1 cup vegetables (3/4 cup green veggies, 1/4 cup other veggies), 2 tsp oil

Do you have a favorite Indian dish?