Healthy Butter Chicken Recipe

Are you a fan of Indian cuisine but looking for a healthier twist on your favourite dishes? Look no further! This butter chicken recipe is just what you need. We've made a few tweaks to the traditional recipe to keep it low in calories and carbs, high in protein, and packed with flavour. Plus, you can enjoy it with rice or naan bread for a complete meal.

Ingredients

For the Chicken Marinade

• 500g boneless, skinless chicken breast, cut into bite-sized pieces

• 250ml non-fat plain Greek yoghurt

• 1 tablespoon lemon juice

• 2 teaspoons ground cumin

• 2 teaspoons ground coriander

• 1 teaspoon ground turmeric

• 1 teaspoon garam masala

• 1 teaspoon ground paprika

• 1 teaspoon salt

• 2 cloves garlic, minced

• 2.5cm piece of ginger, minced

For the Sauce

• 1 tablespoon olive oil

• 1 large onion, finely chopped

• 2 cloves garlic, minced

• 2.5cm piece of ginger, minced

• 1 can (400g) diced tomatoes

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon ground turmeric

• 1 teaspoon garam masala

• 1 teaspoon chilli powder (optional, for a spicier kick)

• 250ml low-fat coconut milk

• 1 tablespoon tomato purée

• Salt to taste

• Fresh coriander, chopped (for garnish)

To Serve

• Cooked brown rice or whole wheat naan bread

Instructions

Marinate the Chicken

1. In a large bowl, combine the Greek yoghurt, lemon juice, ground cumin, ground coriander, ground turmeric, garam masala, ground paprika, salt, minced garlic, and minced ginger.

2. Add the chicken pieces to the bowl and mix well to coat the chicken thoroughly.

3. Cover the bowl and refrigerate for at least 1 hour, or overnight for best results.

Prepare the Sauce

1. Heat the olive oil in a large pan over medium heat.

2. Add the chopped onion and sauté until it becomes translucent.

3. Add the minced garlic and ginger, and sauté for another 2-3 minutes until fragrant.

4. Stir in the ground cumin, ground coriander, ground turmeric, garam masala, and chilli powder (if using). Cook for 1-2 minutes until the spices are well combined.

5. Add the diced tomatoes and tomato purée, and simmer for about 10 minutes until the sauce thickens.

6. Stir in the low-fat coconut milk and simmer for another 5 minutes.

Cook the Chicken

1. Preheat your grill or a grill pan over medium-high heat.

2. Remove the chicken from the marinade and grill for about 5-7 minutes on each side until the chicken is cooked through and has nice grill marks.

3. Add the grilled chicken to the sauce and let it simmer for 10 minutes to allow the flavours to meld together.

Serve

1. Garnish the butter chicken with fresh coriander.

2. Serve hot with cooked brown rice or whole wheat naan bread.

Nutritional Information

This recipe serves 4 people. Here's the nutritional breakdown per serving:

• Calories: 339

• Protein: 45g

• Fat: 11g

• Carbs: 13g

If you add about 100g of cooked brown rice per serving, you'll get:

• Calories: 449

• Protein: 47g

• Fat: 12g

• Carbs: 36g

Or, if you prefer a small piece of whole wheat naan (approximately 40g) per serving:

• Calories: 439

• Protein: 49g

• Fat: 13g

• Carbs: 31g

Tips for a Healthier Meal

• Brown Rice: Opt for brown rice instead of white rice to increase fibre content and keep the dish lower in refined carbs.

• Whole Wheat Naan: If you love naan bread, try making or buying whole wheat versions for added nutrients and fibre.

• Greek Yoghurt: Using non-fat Greek yoghurt in the marinade not only tenderises the chicken but also adds protein without extra fat.

This healthy butter chicken recipe is a fantastic way to enjoy a classic Indian dish with fewer calories and carbs, while still being high in protein. It's perfect for a weeknight dinner or a special meal with family and friends. Enjoy your delicious and nutritious butter chicken!

Feel free to share your thoughts on this recipe or any variations you try. Happy cooking!