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GO GREEK OR GO HOME

September 29, 2015

Just kidding – don’t go home, but definitely add greek yogurt into your diet. Greek yogurt differs from regular yogurt by not only being thicker textured, but it contains fewer carbohydrates, less sugar, less sodium and has more protein (that precious macronutrient that is vital to good health). Greek yogurt makes a great addition to sauces, soups, smoothies (great post workout recovery option), and oatmeal. My favourite go-and-grab breakfast meal is overnight oats (check out my Instagram account for the recipe).  It also makes a great substitute for sour cream, creamers and mayonnaise. Greek yogurt is a great source of calcium and there is evidence to suggest that diets higher in calcium may be associated with reduced rates of overweight and obesity. Keep in mind that a calorie deficit needs to occur for weight loss to be seen. Always opt for the lower fat and no added sugar options to avoid excess calories, fat and sugar. Not sure if you are meeting your nutritional requirements? Looking for ways to improve your diet? Connect with me – let’s meet your nutritional goals.  Cut the bad fat – not the flavour.

                                                                                                                                               

-keeping.up.with.the.dietitian

Greek Yogurt Butter Chicken

Makes 4 servings

 

Ingredients

2 tablespoons grapeseed oil

300g (10oz) skinless and lean/extra lean chicken breast

1/3c non-fat plain Greek yogurt

1/2c water

1/3c white onion, chopped

1 tbsp garlic, minced

1 tbsp ginger, chopped

2 tbsp low sodium tomato paste

1 tbsp brown sugar

1 tbsp cumin seeds

1 tbsp garam masala

1 tsp red chili flakes

1 tsp turmeric

1/2 tsp sea salt

Cilantro

 

Cut the chicken breast into cubes and set aside. In a frying pan sauté the onions, garlic and ginger over medium-high heat (approximately 4-5minutes). To the pan, add the tomato paste, brown sugar, cumin seeds, garam masala, chili flakes, turmeric and salt - cook for approximately 2 minutes. Add the chicken and mix well to allow for even coating. Add the Greek yogurt and water and stir well. Continue to stir for approximately 6-7 minutes to allow chicken to cook. Reduce heat to medium and cover with lid - allow mixture to cook for another 2 minutes. Once chicken has cooked, remove from heat. Add cilantro to taste. Serve with 1/3c cooked brown rice or whole wheat chapatti. If you want to get creative and up the fibre content in this meal, add chia seeds to your chapatti. Vegetarian? No problem - add  tofu in lieu of chicken.  Enjoy.

 

 

Nutritional Facts (per one serving of Greek yogurt butter chicken – not including rice or chapatti)

Energy: 180kcals               Protein:21g         Fat:7.5g               Carbohydrates:8g           Fibre:1g

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