Tuesday, February 7, 2012

Indian Spiced Chicken

Food on a diet doesn't have to be boring...not when you spice it up! I love, love, love Indian food. While this may not officially qualify as something that would officially be eaten in India, it uses those wonderful spices used in Indian cuisine and hit the spot for dinner last night. It is a little spicy so beware, you may need to adjust if spicy dishes aren't your thing. The texture is like a really thick stew/goulash but as I was making it, I thought I could just add some more water and it would make an excellent soup, especially if added some more vegetables. I am currently in phase 1 of the PINK method so I served this 1/2 cup of cooked quinoa but if you are in reset, don't have the quinoa and it is completely reset friendly. So on the recipe.

Indian Spiced Chicken

1 lb of boneless skinless chicken breast (or whatever amount you want, this made enough for the whole family)

1 small onion cut into chunks
2 small zucchinis (or whatever vegetables you like)
2 cloves of garlic

1 can diced tomatoes (the rule with canned tomatoes is to look at the sodium content and make sure that the sodium is equal to or less that the number of calories per serving.)
1 can tomato sauce
2 tsp curry powder
2 tsp garam masala spice mix (garam masala is a mixture of lots of spices, corriander, cumin, ginger, cloves, cinnamon, etc. you can make your own, I just happen to have some that a friend gave me. Here is a recipe to make your own)

1/4 cup Greek yogurt (this is optional and should be omitted if on reset, I think, I could be wrong but I don't think Greek yogurt is allowed until the primary phases. The yogurt helps to cool down the heat of the sauce a little bit and gives a creamy consistency to the dish.)


This is easy, you simply dump all of your ingredients except your yogurt into a pan and let is simmer for about 40 minutes or so. You could easily make this in a crock pot if you remember to do that ahead of time, I always forget.

Once it has cooked and the sauce thickened and reduced, turn off the heat and let it sit for about 5 minutes just to cool.

After it has cooled a bit and you are ready to eat, add in your 1/4 greek yogurt and stir to combine (if you are in reset, omit this step). If you add the yogurt while it is still cooking or super hot, the yogurt will curdle slightly, not a big deal, it doesn't change the flavor or the texture really, I just don't like how it looks.

Serve along side a grain, brown rice, quinoa, etc. if you are in the primary phase. If you are in reset, you can eat as is or make some roasted cauliflower and serve over that. I added some curry to my cauliflower before roasting it just to carry the "Indian" flavor through out the meal. Enjoy!


  1. You're roasted cauliflower looks awesome! Mine never looks that good! What's your secret?

  2. Chris, there are only two things I can think of that may make a difference in your cauliflower. First, I make sure to turn over the cauliflower at least once while it is roasting. Second, I have a convection oven so that may play a role in making it look good. I am sure yours tastes just as good though. Hope that helps.


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