Free The Greek Yogurt Miracle Solution by Joanne Lusted Page B

chopped fresh dill
    3/4 cup non-fat plain Greek yogurt
    Pat beef dry with paper towel, season with 1/4 tsp salt and 1/4 tsp pepper, then toss in 2 tbsp flour to coat on all sides.
    In a large non-stick, high-sided skillet, heat oil over medium-high heat. Working in batches if necessary, sear beef on all sides until browned, about 8 minutes. Transfer to a paper towel–lined baking sheet to drain excess fat.
    Add onion, garlic and mushrooms to pan and cook, stirring occasionally, until onion is softened and mushrooms are golden brown, about 6 minutes. Stir in remaining flour and cook for 30 seconds, stirring constantly. Add beef and stock, scraping up any brown bits from bottom of pan with a wooden spoon. Stir in Dijon, Worcestershire sauce and mushroom soup. Bring to a gentle boil, reduce heat to low and simmer uncovered for 30 minutes or until beef is tender and pulls apart easily with a fork.
    Meanwhile, bring a large pot of salted water to a boil and cook noodles according to package instructions. Drain and lightly mist noodles with cooking spray. Stir noodles and dill into beef mixture until noodles are evenly coated and warmed. Serve topped with a dollop of yogurt.
    Per Serving
    Before: 582 calories, 32.1 g total fat
    Dish Do-Over: 638 calories, 16.5 g total fat
    Nutritional information: 4 g saturated fat, 73.7 g carbohydrates, 7.1 g fibre, 15.7 g sugar, 47.3 g protein, 920 mg sodium, 70 mg cholesterol

Butter Chicken
    Serves 8
    Hands-on Time: 45 minutes
    Total Time: 45 minutes + 1 hour marinating time
    This popular Indian-restaurant favourite is a crowd-pleaser but full of fat and calories thanks to oil, butter and cream. Indian cuisine is all about building layers of flavour with fragrant spices. Don’t be put off by the number of ingredients in this recipe; it is really simple to make. Most of it can also be prepared in advance for a quick and easy weeknight dinner
    2 lb boneless, skinless chicken breasts, cut into 1 1/2–inch cubes
    1/4 tsp salt
    Marinade
    5 garlic cloves, minced
    3 tbsp fresh lemon juice
    3 tbsp non-fat plain Greek yogurt
    2 tbsp grated fresh ginger
    2 tsp garam masala
    1 tsp ground cumin
    1/2 tsp chili powder
    1/2 tsp turmeric
    Sauce
    1 tbsp grapeseed oil
    1 medium yellow onion, diced
    4 garlic cloves, minced
    2 tbsp grated fresh ginger
    2 tsp garam masala
    1 tsp ground coriander
    1 tsp chili powder
    1 tsp turmeric
    2 tbsp almond butter
    1 1/2 cups passata
    1/2 cup low-sodium chicken stock
    1 tbsp honey
    1/2 cup non-fat evaporated milk
    1/2 cup non-fat plain Greek yogurt
    1 tsp dried fenugreek
    Sea salt and freshly ground black pepper
    1/4 cup coarsely chopped fresh cilantro
    2 tbsp sliced almonds, toasted
    Prepare marinade: In a large bowl, combine garlic, lemon juice, yogurt, ginger, garam masala, cumin, chili powder and turmeric to form a paste. Add chicken and mix well, gently rubbing marinade into meat. Cover and refrigerate for at least 1 hour and up to 24 hours.
    Meanwhile, prepare sauce: In a large non-stick skillet, heat oil over medium-high heat. Add onion, garlic and ginger and cook, stirring frequently, until medium golden brown, about 3 minutes. Add garam masala, coriander, chili powder and turmeric and cook, stirring constantly, until fragrant, about 1 minute. Stir in almond butter, passata, stock and honey and bring to a simmer. Reduce heat to medium-low and simmer for 10 minutes, until thickened. [ Make-ahead: Marinate chicken and prepare sauce to this point up to 24 hours in advance. Bring sauce to a simmer over medium-low heat before proceeding with recipe.]
    Preheat oven to 450°F. Line a large baking sheet with parchment paper.
    Place marinated chicken on prepared baking sheet (discard marinade), season with 1/4 tsp salt and mist with cooking spray. Bake in oven for about 10 minutes, until just browned.
    Stir evaporated milk, yogurt and fenugreek into sauce until smooth. Add cooked chicken and pan juices, stirring to coat chicken. Cover and simmer for about 5