Tomato and Yogurt Chicken Stew with Pasta
It is common to use cream to make smooth and creamy pasta sauce. However, this creative recipe uses low-fat evaporated milk and low-fat plain yogurt to make a milky sauce. In addition, replacing roux which is made of butter and flour with oat to thicken sauce, results in a remarkable reduction of fat and an increase of water-soluble dietary fiber.
Ingredients (Serve 2):
| Whole Wheat Pasta | 200 gm (about 5 taels) |
| Tomato | 1 piece |
| Onion | 1/2 piece |
| Skinless Chicken Thigh | 1 piece |
| Olive Oil | 1 teaspoon |
| Garlic | 2 cloves |
| Tomato Paste | 1 tablespoon |
| Spinach | 15 leaves |
| Low-fat Evaporated Milk | 200 ml |
| Low-fat Plain Yogurt | 80 ml |
| Water | some |
| Oat | 2 tablespoons |
Seasonings:
| Salt | 1 teaspoon |
| Sugar | 1 teaspoon |
| White Pepper | 1/2 teaspoon |
Cooking Method:
| 1. | Cook pasta and set aside. |
| 2. | Cut tomato and onion into wedges. |
| 3. | Cut chicken into small pieces and season with 1/2 teaspoon salt and 1/2 teaspoon white pepper. |
| 4. | Heat oil, stir-fry onion and garlic. Add tomato paste, tomato and chicken. |
| 5. | Finally add spinach, evaporated milk, yogurt, water and oat, stew for 15 minutes unit cook through, add the remaining Seasonings. Serve with pasta. |
This recipe is provided by Anne CHEUNG
Extract from the CookSmart Issue 5
