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High-Protein Butter Chicken (Freezer Meal Prep)
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High-Protein Butter Chicken (Freezer Meal Prep)

55 minPorcje: 10Nutri-Score B€€
od @shreddedandfed2 importyugotowano 0 razy
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Składniki

10 osób
  • chicken breast (cut into bite-sized pieces)Mięso1,5 kg
  • plain Greek yogurt (for the marinade)Nabiał250 g
  • garam masala (divided)Przyprawy12 g
  • turmeric (ground)Przyprawy3 g
  • cumin (ground)Przyprawy4 g
  • paprika (ground)Przyprawy4 g
  • ginger (grated)Warzywa i owoce20 g
  • garlic (minced)Warzywa i owoce4 kawałki
  • onion (finely chopped)Warzywa i owoce2 kawałki
  • tomato passata (or crushed tomatoes)Spiżarnia800 g
  • tomato pasteSpiżarnia60 g
  • butter (unsalted)Nabiał40 g
  • olive oilSpiżarnia15 ml
  • evaporated milk (or light cream)Nabiał370 ml
  • salt (to taste)Przyprawy8 g
  • black pepper (ground)Przyprawy2 g
  • cayenne pepper (optional, to taste)Przyprawy2 g

na porcję

Wartości odżywcze

357kcal

Węglowodany
17 g
Białko
43 g
Tłuszcz
13 g
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Przybory

  • Patelnia
  • Rondel
  • Miska
  • Blender ręczny
  • freezer portion tray

krok po kroku

Przygotowanie

  1. Marinate the chicken

    • In a bowl, mix the chicken with the Greek yogurt, half of the garam masala, the turmeric, cumin, paprika, ginger, garlic, salt and pepper.
    • Toss until every piece is coated, then let rest.
    Krok 1

  2. Sear the chicken

    • Heat the olive oil in a frying pan over medium-high heat.
    • Add the chicken in batches and sear until golden and just cooked through.
    • Set the chicken aside.
    Krok 2

  3. Build the sauce

    • In the same pan, melt the butter and soften the onion until translucent.
    • Stir in the tomato paste and the remaining garam masala and cook until fragrant.
    • Pour in the tomato passata and simmer gently.
    Krok 3

  4. Blend the sauce

    • Blend the sauce until smooth with an immersion blender.
    • Return it to the pan.
    Krok 4

  5. Finish the butter chicken

    • Stir the evaporated milk into the sauce and season with salt and cayenne.
    • Return the chicken and its juices to the pan and simmer until the sauce thickens and coats the chicken.
    Krok 5

  6. Portion and freeze

    • Let the butter chicken cool slightly.
    • Divide into the freezer tray portions.
    • Freeze until solid, then transfer the cubes to freezer bags.
    Krok 6
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