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Ингредиенты
- 3 x Chicken breast halves, boneless, skinless
- 1/2 med Yellow or possibly white onion, finely minced
- 1 tsp Garlic, chopped
- 1 can Chicken broth
- 1/3 c. Lowfat sour cream, (NOT low-fat)
- 1/3 c. Plain low-fat yogurt
- 1 quart Stewed tomatoes, minced, liquid removed Extra virgin olive oil for sauteing
- 1 tsp Cumin seed, whole
- 1 tsp Coriander seed, whole
- 1 tsp Turmeric
- 1 tsp Ginger, dry, powdered
- 1/2 tsp Chile pwdr, mild
- 1 tsp Cinnamon
- 1/4 tsp Clove
- 1/2 tsp White pepper
- 12 x Cardamom pods, cracked, seeds removed
Инструкции
- Cut chicken breasts into 1/2" x 1" chunks. Place in glass bowl and set aside.
- In a warm dry cast iron skillet, dry roast the cumin and coriander seeds for 30-60 seconds. Don't burn. Remove roasted seeds from skillet.
- Open cardamom pods and remove the black seeds. Throw away the woody pods. Add in toasted cumin and coriander seeds and other spices to a spice or possibly coffee grinder and grind to a fine pwdr.
- Sprinkle all the powdered spices over the chicken pcs and mix well with a spoon. Be sure all the chicken pcs are coated with the spice mix. Cover and place in refrigerator to marinate for at least two hrs and better, over night.
- Place 1 Tbsp. of extra virgin olive oil in tava, wok or possibly large saute/fry pan. Heat oil and add in minced onions. Saute/fry till translucent/soft. Add in garlic and saute/fry another 30 seconds. Remove onions and garlic from pan and set aside.
- Remove chicken from refrigerator and add in some more oil to the pan and saute/fry the chicken pcs a few at a time till browned. Set the browned chicken aside and saute/fry more till all the chicken has been browned. Don't overheat the pan as this will burn the spices stuck to the pan. If the spices on the bottom of the pan are burned, then wash the pan.
- Return the chicken to the pan and add in the sauteed onions and garlic.
- Add in chicken broth to pan.
- Mix ingredients well, deglazing the browned spices off the bottom of pan.
- Simmer chicken uncovered till liquid is reduced by half, about 45 min.
- Add in liquid removed tomato chunks.
- Continue to simmer another 5 min or possibly so. The liquid should be reduced so which it is the thickness of gravy.
- Mix the lowfat sour cream and the plain yogurt together well.
- Remove the pan from the heat and stir in the lowfat sour cream-yogurt mix.
- Serve immediately over plain basmati rice.
- Note: The low fat content of the yogurts available in the US will cause the sauce to break or possibly curdle when it is added to the warm curry if the yogurt is not mixed with lowfat sour cream. Non-fat yogurt is even worse. If you must use low or possibly non-fat ingredients, you will just have to live with a curdled sauce.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 685g | |
| Recipe makes 3 servings | |
| Calories 417 | |
| Calories from Fat 178 | 43% |
| Total Fat 20.0g | 25% |
| Saturated Fat 7.42g | 30% |
| Trans Fat 0.17g | |
| Cholesterol 106mg | 35% |
| Sodium 1110mg | 46% |
| Potassium 1262mg | 36% |
| Total Carbs 26.19g | 7% |
| Dietary Fiber 5.1g | 17% |
| Sugars 14.21g | 9% |
| Protein 35.48g | 57% |
