Healthy Low-Calorie Butter Chicken

Ingredients

• 600 g Diced chicken breast
• Turmeric, smoked paprika, garam masala, salt and pepper (Use in the chicken marinade and sauce; the transcript specifies approximately 1 teaspoon of the spices, while salt and pepper are to taste. The description lists smoked paprika twice, likely repetitively.)
• 15 g Fresh ginger
• 3 Garlic (Cloves, crushed; approximately 9 g edible weight.)
• 100 g Low-fat Greek yogurt (For the chicken marinade.)
• 20 g Light butter (The author names Nuttelex as an example brand.)
• 0.5 Onion (Sliced; approximately 55 g edible weight.)
• 15 g Cashew nut butter (Alternatively, use regular cashew nuts.)
• 400 g Diced or chopped tomatoes (The transcript describes this as one can of diced tomatoes.)
• 40 g Low-fat Greek yogurt (For the sauce.)
• 20 ml Light thickened cream (Add at the end.)
• Fresh coriander (Optional, for finishing.)
• 120 g Cooked rice (Optional accompaniment, per serving. The post gives separate nutrition information for butter chicken served with 120 g rice.)

Steps

1. 1

   Place the diced chicken breast in a bowl. Add the turmeric, smoked paprika, garam masala, salt, and pepper, followed by the fresh ginger, crushed garlic, and 100 g Greek yogurt. Mix thoroughly until the chicken is evenly coated.

2. 2

   Heat a pan over high heat and cook the marinated chicken. Remove it from the pan just before it is fully cooked and set it aside.

3. 3

   Add the light butter to the same pan, then add the sliced onion. Cook the onion in the butter until softened.

4. 4

   Add the cashew nut butter, or regular cashew nuts, to the pan. Add the same seasonings used for the chicken: turmeric, smoked paprika, garam masala, salt, and pepper.

5. 5

   Add the diced tomatoes and 40 g Greek yogurt to the pan. Mix everything together.

6. 6

   Blend the sauce for about 1 minute, until it is smooth. Use a suitable heat-safe blender or transfer the sauce carefully to a blender before returning it to the pan.

7. 7

   Return the blended sauce to the pan over low heat and add the partially cooked chicken. Stir to combine and simmer for a few minutes, until the chicken is fully cooked.

8. 8

   Add the light thickened cream and stir it through the finished butter chicken.

9. 9

   Finish with fresh coriander if desired. Divide the butter chicken evenly among four servings and serve with cooked rice if using.

Notes

The source does not specify exact amounts for the individual seasonings, cooking temperatures, or the precise simmering time. Seasonings, brands, and certain ingredients may be substituted to taste. The post reports 317 calories, 8 g carbohydrates, 9 g fat, and 49 g protein per serving for the butter chicken alone; with 120 g rice, it reports 473 calories, 41 g carbohydrates, 9 g fat, and 52 g protein per serving.

Nutrition per serving

• main
• South Asian-inspired
• high-protein
• low-calorie
• meal-prep
• one-pan
• gluten-free
• chicken