Serves 4 0 Better Balance Bites/Blue Points (see notes)
Calories 328 Fat 5g Carbs 23.2g Fiber 5.2g Protein 46.5g
Ingredients
· 2 Tbsp garam masala (see notes)
· 1 tsp ground cumin
· 1 tsp ground coriander
· 1 tsp ground chili powder
· 1 tsp ground turmeric
· 1 1/2 tsp salt
· 1/2 cup diced onion, about 1 small
· 2 Tbsp minced garlic
· 2 Tbsp grated fresh ginger
· 1 - 1 1/2 pounds boneless skinless chicken breasts (I used 1 1/2 lbs.)
· 28 oz. canned crushed tomatoes
· 1/4 cup tomato paste (see notes)
· 1⁄2 cup plain nonfat Greek yogurt
· 3 Tbsp chopped fresh parsley or cilantro (optional, see notes)
· 1 cup frozen peas or peas and carrots
Instructions
1. Combine the garam masala, cumin, coriander, chili powder, turmeric, and salt in a small bowl. Set aside. Remove the frozen veggies from the freezer and set aside to thaw as the chicken cooks.
2. Layer the onion, garlic, and ginger in the bottom of the crockpot. Lay the chicken breast on top and sprinkle about half the spice blend over it. Pour the crushed tomatoes over the seasoned chicken, dollop on the tomato paste, sprinkle the remaining seasoning blend over the tomato, and swirl it all together.
3. Cook on high for 3 to 4 hours or low for 6 to 8 hours. Remove the chicken from the crockpot and shred. Return the chicken to the crockpot.
4. If you cooked the meal on high, reduce the temperature to low and give it about 10 minutes to drop in temperature slightly. Stir in yogurt, parsley/cilantro, and thawed veggies. Cook on low another 15 minutes to heat it all through.
5. Serve over rice, cauliflower rice, steamed potatoes, or whatever you like.
Notes
· Tomato paste in the Healthi app comes up as 2 Better Balance Bites/Blue Points for the amount used, which would make this meal 1 Bite/Point a serving. However, since it’s only made from tomatoes, I make this a zero-bite food in the recipe builder. If you’d like to keep it as it comes up, feel free to do so. Or you can also leave it out, but the sauce will be thinner.
· If you can’t find or would rather not buy any garam masala, you can replace it in this recipe with the following:
o 1 1/2 tsp ground cumin
o 1 tsp ground coriander
o 3/4 tsp ground cardamom
o 3/4 tsp ground cinnamon
o 1/2 tsp ground black pepper
o 1/4 tsp ground nutmeg
o 1/4 tsp ground cloves
o 1/8 tsp cayenne or chili powder (optional)
· If you’d rather use dried parsley/cilantro, add it in with the spices. You want to add fresh herbs at the end of cooking, but dried herbs need time to rehydrate and disperse their flavors.
· You can double or even triple this recipe. It freezes well in an air-tight container.
