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1 tablespoon vegetable oil
2 medium yellow onions, chopped
2 cloves garlic
1 teaspoon cayenne pepper
1 tablespoon ground coriander (or less to taste)
2 teaspoons garam masala
Salt to taste
2 cups Horizon Organicu00ae fat-free plain yogurt
4 boneless, skinless chicken breasts (1 pound)
2 tablespoons Horizon Organic unsalted butter
Prepared basmati or brown rice
Heat oil in a large non-stick skillet over medium high heat. Sauté chopped onions until tender and golden, about 10 minutes. Add garlic and sauté another 3 minutes. Add cayenne, coriander, garam masala and salt. Stir in yogurt. Lower heat, cover and simmer for 10 minutes. Remove from heat and cool.
Pour cooled yogurt mixture into a food processor or blender and quickly pulse to combine. Set aside.
Cut the chicken breasts into bite-sized pieces. Heat butter in large skillet over medium-high heat. Add chicken and sauté for 5 minutes until lightly browned on all sides. Add the yogurt puree to chicken and bring to a simmer. Cover pan and simmer for 30 minutes, until chicken is tender. Serve hot over basmati or brown rice.
Calories 284; Total Fat 10g; Cholesterol 82mg; Sodium 156mg; Carbohydrates 14g; Dietary Fiber 1g; Sugars 10g; Protein 32g; Vitamin A 5% DV; Vitamin C 14% DV; Calcium 21% DV; Iron 6% DV