Of which 6.1 g sugars and 2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Vitamin C (tomato)
Allergens milk
Lighter butter chicken
A creamy chicken and vegetable curry, with no butter or cream.
Ingredients
- a drizzle of olive oil (5 g)
- 1 clove garlic (3 g)
- 4 chicken breasts, diced (800 g / 1¾ lb)
- salt, pepper, paprika and garlic powder, to taste
- 4 tbsp low-fat Greek yogurt, or plant-based yogurt (80 g / 2¾ oz)
- chopped parsley, to taste
- 1 bell pepper (120 g / 4 oz) — sauce
- 2 tomatoes (200 g / 7 oz) — sauce
- 1 onion (110 g / 4 oz) — sauce
- 2 cloves garlic (6 g) — sauce
- 100 g (3½ oz) low-fat Greek yogurt — sauce
- salt, pepper, paprika and garlic powder, to taste — sauce
Method
- Cut the sauce vegetables (bell pepper, tomatoes, onion and garlic) into pieces. Toss with a drizzle of olive oil and the seasonings.
- Cook in the air fryer at 180 °C (350 °F) for 20 minutes (or spread on a baking sheet lined with parchment paper and roast in the oven at 180 °C (350 °F) for 25 minutes), until the vegetables are tender.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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