Growing up in Vancouver, I’ve been lucky enough to be exposed to an endless array of exotic cuisines and flavors. Chinese, Thai (my favorite), Indian, Vietnamese, Cambodian, Mexican, African, French…you name it, the list goes on! Like most people in the New Year, one of my resolutions is to eat healthier, or at least reduce my sodium intake. This makes it difficult when eating out, as you don’t know how much salt or fat are going into these meals you’re enjoying at exotic restaurants.

Bal Arneson’s book Everyday Indian is the middle ground between preparing spicy, fun recipes, but keep it light and healthy. Her book shows that you can still enjoy great, fresh Indian recipes, without all the fat and calories. Here is her recipe for No-Butter Chicken-I didn’t think it was possible, but its’ great!

Bal’s No-Butter Chicken
Serves 4

1/4 cup grapeseed oil
2 large onions, chopped
2 Tbsp finely chopped garlic
2 Tbsp finely chopped ginger
2 Tbsp tomato paste
1 Tbsp cumin seeds
1 Tbsp garam masala
1 Tbsp brown sugar
1 tsp red pepper flakes
1 tsp ground turmeric
1 tsp salt
1 lb boneless, skinless chicken breast, cut into bite-sized pieces
3/4 cup low-fat plain yogurt
1/4 cup water

Place the oil in a non-stick skillet over high heat, add the onions, and sauté until dark golden brown. Add the garlic and ginger, reduce the heat to medium, and cook for 2 minutes. Add the tomato paste and cumin seeds and cook for 30 seconds.

Reduce the heat to low, add the garam masala, brown sugar, red pepper flakes, turmeric, and salt, and cook for 2 minutes. Mix in the chicken and cook until the chicken is almost done, about 5 to 7 minutes. Add the yogurt and water, and cook until the chicken is fully cooked, about 5 minutes. Your fantastic healthy chicken is ready to eat! Serve it with brown rice or whole wheat rotis.

Note: Feel free to use whipping cream instead of yogurt for the ultimate comfort food. Even I give in and indulge from time to time!