Indian Cashew Chicken

A take on the Indian dish murgh makhani, this entrée recipe varies but typically has a thick sauce punctuated with Indian spices. To mimic the full-bodied sauce, we caramelize onions and later simmer the mixture to a thick, marinara-like consistency. Serve over brown basmati rice or with naan flatbread.

Yield: 6 servings (serving size: about 1 cup)

Ingredients

• 2/3  cup  cashews, toasted
• 2/3  cup  fat-free Greek-style yogurt
• 1/4  cup  tomato paste
• 2  tablespoons  white vinegar
• 1 1/4  teaspoons  garam masala
• 1  teaspoon  ground coriander
• 1  teaspoon  grated peeled fresh ginger
• 1/4  teaspoon  ground red pepper
• 2  garlic cloves, chopped
• 4  skinless, boneless chicken thighs, cut into bite-sized pieces (about 14 ounces)
• 2  (8-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
• Cooking spray
• 2 3/4  cups  finely chopped onion (2 large)
• 2  green cardamom pods, lightly crushed
• 1  (2-inch) cinnamon stick
• 2  cups  fat-free, less-sodium chicken broth
• 1  cup  organic tomato puree (such as Muir Glen Organic)
• 1  teaspoon  Hungarian sweet paprika
• 1/4  teaspoon  salt
• 3  tablespoons  half-and-half
• Chopped fresh cilantro (optional)

Preparation

1. Combine first 9 ingredients in a blender or food processor; process until smooth. Combine nut mixture and chicken in a large bowl; cover and refrigerate 3 hours or overnight.

2. Heat a large Dutch oven over medium-low heat. Coat pan with cooking spray. Add onion, cardamom, and cinnamon stick to pan; cover and cook 10 minutes or until onion is golden, stirring often.

3. Add chicken mixture to pan; cook 10 minutes, stirring frequently. Stir in broth, tomato puree, paprika, and salt, scraping pan to loosen browned bits. Cook 1 hour or until thick. Stir in half-and-half; cook 1 minute, stirring occasionally. Remove from heat. Discard cinnamon stick. Garnish with fresh cilantro, if desired.

Nutritional Information

Calories:

340 (36% from fat)

Fat:

13.6g (sat 3.4g,mono 5.8g,poly 2.6g)

Protein:

36.7g

Carbohydrate:

18.7g

Fiber:

3.8g

Cholesterol:

91mg

Iron:

3.2mg

Sodium:

435mg

Calcium:

83mg