Eating healthy when time is limited is always a struggle. This seemed to be the case when me and my fiancé attempted and completed the Whole30 challenge in February of this year. For those of you who do not know about the challenge it can be summarized by eating “clean”. This includes eating meat, seafood, eggs, vegetables, and fruits. All these foods should be consumed with natural fats, herbs, spices, and seasonings. That’s right no processed foods, sugars or alcohol in any form.
With the challenge almost every meal needed to be prepared at home, this can become very time consuming and exhausting. Luckily, there are several cookbooks that provided us quick easy healthy solutions. One recipe that was our favorite and we still eat almost monthly is a skillet recipe Butter Chicken. This recipe is from the cookbook “The Whole 30 Fast & Easy” by Melissa Hartwig. I hope you enjoy it as much as we do and post any comments below!
Skillet Butter Chicken
Ingredient List:
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1 ¼ pound boneless, skinless chicken thighs, cut into 1-inch pieces
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1 tablespoon garam masala
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½ teaspoon salt
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½ teaspoon cayenne pepper
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2 tablespoons Clarified Butter or Ghee
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1 medium onion, chopped
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3 cloves garlic, minced
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1 tablespoon minced fresh ginger
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1 can (14.5) diced tomatoes, undrained
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1 cup Coconut Milk
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1 package frozen cauliflower rice
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2 tablespoons chopped fresh cilantro
Instructions:
In a medium bowl, toss the chicken with the garam masala, salt and cayenne. In an extra-large skillet, heat the butter over medium-high heat. Add the chicken and cook, stirring occasionally until browned, 4 to 6 minutes. Stir in onion and cook, stirring occasionally, until the onion is softened, 2 to 3 minutes. Add the garlic and ginger and cook, stirring, for 1 minute.
Stir in diced tomatoes and juice bring to a boil. Reduce the heat and simmer until the chicken is cooked through, 10 to 12 minutes longer. Stir in the coconut milk and heat through, about 1 minute. Meanwhile, prepare the riced cauliflower according to package direction.
Spoon the butter chicken over the cooked cauliflower and sweet potato, top with the cilantro and serve.
Danielle Guy, PT, DPT
