This one is more on the edge of the Dukan Diet – at least for the first 2 phases.  It has more sugars in it than we’ve been cooking with because it’s hard to find sugar-free chili sauce and ketchup.  I liked this recipe though because, well, anybody who knows me knows I really get into sauces. I also love ketchup and I believe that french fries were made for the sole purpose as a vehicle for ketchup.  The other reason I liked this recipe was because I got it from an Indian cookbook (that I found lying around at work and copied a recipe or two out of) that called for ketchup!  KETCHUP!  Ketchup in an Indian dish I had to try.  The recipe called it “spicy”…it is not at all.  Good flavor though overall and easy to make.

Messy Ingredients:

  • 1.5 lbs of chicken breast or pork cut into bite-sized pieces
  • 2 TBS chili-sauce (low sodium and sugar if you can find it)
  • 1/2 cup low sodium and sugar ketchup
  • 2 TBS soy sauce….low sodium!
  • 1 tsp Splenda or Truvia
  • 1 TBS garam masala
  • salt to taste (OR leave it out if you aren’t using low-sodium everything else! I left it out since I used pork for my dish and pork is also higher in sodium)
  • 1″ fresh ginger peeled and grated
  • 3 cloves garlic crushed or put through a garlic press
  • 1-2 TBS fat-free plain yogurt per serving (or more for more creamy sauce)
  • lemon juice

Place the cut meat in a shallow pan or casserole dish.  Mix together the chili sauce, ketchup, soy sauce, sweetener, garam masala and salt.  Add in the grated ginger and crushed garlic.  Mix all together well and pour over the meat.  Make sure the meat is well coated and evenly spread then marinate in the refrigerator for 3 hours to overnight. When ready, add the meat to a pan on medium heat and preheat the oven to 350°.  Cook on the stove for 10-15 minutes or until the meat is just done then transfer the pan to the oven for another 15 minutes.  Let cool a little before adding the yogurt – I added yogurt to our individual bowls, not the whole pan. Sprinkle with lemon juice and serve!

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