Butter chicken

Butter Chicken
Traditional butter chicken is laden with fat.  This version has all the taste and creaminess with far less fat and kilojoules; the secret is using yoghurt and a little light sour cream instead of butter and regular cream.
Serves 4
Time to make  45 minutes

1 tablespoon polyunsaturated margarine
1 onion, chopped finely
2 teaspoons crushed garlic
600g chicken thigh fillets, skin and fat removed and cut into large chunks
2 teaspoons sweet paprika
2 teaspoons garam marsala
2 teaspoons ground coriander
1/2 teaspoon chilli flakes
1 cinnamon stick
1 tablespoon white vinegar
1/2 cup chicken stock
3/4 cup tomato puree
2 tablespoons tomato paste
1 tablespoon cornflour
1/2 cup thick plain yoghurt
1/4 cup light sour cream

1. Heat margarine in a heavy bottomed medium saucepan; add onion and garlic, and cook until softened; add chicken and cook for a few minutes until lightly browned
2. Add paprika, garam marsala, coriander and chilli powder and cook for a minute or two;  add cinnamon stick, vinegar, stock, tomato puree and tomato paste and bring to the boil.  Reduce heat and simmer uncovered for around 20 minutes or until chicken has cooked through and sauce has thickened
3. Mix cornflour* with yoghurt and sour cream; stir into sauce and then simmer for around 5 minutes.  Serve with basmati rice, cucumber and mint raita and warm naan bread

Healthy habits – apply to other curries
- use lean meat and trim any fat
- use minimum oil to brown meat and vegetables
- replace cream with yoghurt and a little light sour cream

* when using yoghurt instead of cream in a savoury sauce, mix some cornflour into it before you use.  This prevents the yoghurt from separating out when heated.

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