Firefighter Fitness: Healthy Recipe
Jan
4
Written by:
1/4/2012
Heart-healthy Chicken Masala
INCREDIENTS
- 4 chicken breasts - skinned, boned, and cubed
- Juice of 1 lemon
- 1 onion, quartered
- 2 garlic cloves, peeled
- One 2 in piece of fresh root
- 1.5 cups (12oz) plain yogurt
- Garam masala Pasta
PREPARATION
1. In a bowl , toss the chicken with lemon juice.
2. Place the onion, garlic, and ginger in a food processor and chop finely.
3. Add the yogurt, and strain the lemon juice from the chicken into the blender. Pure until blended, then pour back over the chicken. Cover and marinate for 24 hours.
4. Thread the chicken onto kebab skewers, reserving the marinade. Barbecue or grill as slow as possible until just cooked through (it is important not to overcook the chicken), 6-8 minutes. Remove the chicken from the skewers.
5. Meanwhile, make masala. Heat 1/2 cup olive oil or clarified butter in a wok. Add 1 finely chopped onion and 1 thinly sliced garlic clove; fry for 4 minutes until soft. Mix in 3 tbsp garam masala (indian spice mix) 1 tbsp at a time , and stiry fry mixture for 2-3 minutes until fragrant. Add the reserved yogurt marinade. Mix well and bring to boil. Add the chicken and cook for 3 minutes.
6. Garnish with chopped parsley and serve hot over spiced basmati rice.