28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)

Butter Chicken with Cauliflower Rice

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Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings: 1
Course: Dinner, Lunch, Main Course
Cuisine: Indian
Calories: 520.1
Ingredients Method Notes

Ingredients
  

  • 125 g cauliflower rice Birds Eye
  • 1 teaspoon extra-virgin coconut oil
  • 125 g chicken thigh fillets cubed
  • 1/4 brown onion diced
  • 1 clove garlic minced
  • 1/4 red chilli finely chopped
  • 1/2 teaspoon fresh ginger minced
  • 1/2 teaspoon ground coriander
  • 2/3 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1 cloves
  • 1/2 bay leaves
  • 1/4 cup tomato passata or puree
  • 1/4 cup coconut cream
  • 1/2 tablespoon tomato paste
  • 1 cup kale roughly chopped
  • salt & pepper to taste
Ingredients for Serving
  • 1 tablespoon fresh coriander roughly chopped
  • 1/4 lemon juiced

Method
 

  1. Place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway. Remove excess moisture from Cauliflower Rice (see TIP).
  2. Heat oil in fry pan over medium heat. Add onion, garlic, chilli, ginger and sauté for 2 mins until softened.
  3. Add spices, cloves and bay leaf to the frypan and stir for a minute. Add chicken and cook until lightly browned.
  4. Pour in tomato passata, coconut cream and tomato paste. Stir, cover with a lid and allow to simmer for 10 minutes.
  5. After 10 minutes, remove the lid, add kale, stir and continue to simmer uncovered for a further 10 minutes.
  6. Season with salt and pepper and serve the butter chicken on a bed of cauliflower rice.
  7. Top with fresh coriander and drizzle with fresh lemon juice if desired.

Notes

TIP: Ensure as much of the moisture is removed from the Cauliflower Rice by firmly pressing in a sieve. Alternatively, place in a clean chux or tea towel, twist and squeeze.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.

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