Restaurant-Quality Healthy Butter Chicken

Ingredients

• 750 g chicken tenders or breast (cubed)
• 3 garlic (minced)
• 1 tbsp ginger paste
• 0.5 cup low-fat Greek yoghurt
• 1 tbsp lemon juice
• 1 tsp garam masala
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 1 tsp salt
• 0.5 tsp Kashmiri chilli powder
• 2 tbsp light butter (divided)
• 3 tbsp tomato paste
• 1 brown onion (large, diced)
• 4 garlic (minced)
• 1 tbsp ginger paste
• 1 tsp garam masala
• 1 tsp Kashmiri chilli powder
• 1 tsp ground cumin
• 1 tsp ground coriander
• 0.5 tsp cinnamon
• 1 tsp salt
• 500 g cherry tomatoes
• 0.25 cup raw cashews (soaked in boiling water for 1 hour)
• 2 tsp coconut sugar
• 4 tbsp light cream
• 0.66 cup water or chicken stock
• fresh coriander (chopped, for garnish)

Steps

1. 1

   In a large bowl, combine the low-fat Greek yoghurt, 3 cloves of minced garlic, 1 tbsp ginger paste, 1 tbsp lemon juice, and the marinade spice mix (1 tsp garam masala, 1 tsp ground cumin, 1 tsp ground coriander, 1 tsp turmeric, 1 tsp salt, and 1/2 tsp Kashmiri chilli powder).

2. 2

   Add the cubed chicken to the bowl and mix well to ensure all pieces are coated. Marinate for at least 1 hour.

3. 3

   At the same time, place the raw cashews in a small bowl and soak in boiling water for 1 hour.

4. 4

   Heat a deep nonstick pan over medium-high heat. Brown the marinated chicken for a few minutes; it does not need to be cooked through as it will finish in the sauce. Remove the chicken from the pan and set aside.

5. 5

   In the same pan over low heat, sauté the diced brown onion with a pinch of salt for 7-8 minutes until translucent.

6. 6

   Add 3 tbsp tomato paste, 4 cloves minced garlic, 1 tbsp ginger paste, and the sauce spice mix (1 tsp garam masala, 1 tsp Kashmiri chilli powder, 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp cinnamon, and 1 tsp salt) to the pan. Fry for 2 minutes until fragrant.

7. 7

   Transfer the onion and spice mixture to a blender. Add the cherry tomatoes and the soaked, drained cashews. Blend on high for 2-3 minutes until the mixture is very smooth.

8. 8

   Pour the blended tomato sauce back into the pan. Add 2/3 cup of water or chicken stock.

9. 9

   Cover the pan and simmer on low heat for 15 minutes. Do not reduce this time, as it allows the flavors to meld.

10. 10

    Add the browned chicken back to the pan along with 2 tsp coconut sugar and 4 tbsp light cream. Stir to combine.

11. 11

    Simmer on low heat, uncovered, for 5 more minutes until the chicken is cooked through.

12. 12

    Finish the dish by stirring through 2 tbsp of light butter until melted and incorporated.

13. 13

    Garnish with chopped fresh coriander and serve with garlic naan or rice.

Notes

Macros per serving (serves 5): 355kcal, 40g Protein, 18.4g Carbs, 11.1g Fat. The author suggests serving with 2-ingredient Garlic Naan or rice.

Nutrition per serving

• main
• dinner
• healthy
• high-protein
• butter chicken
• indian-inspired
• stovetop