RECIPE

It's NOT Butter Chicken

Fabulous Family Eats

  • Lcal
  • GF
  • NF
Fabulous Family Eats

Butter chicken is one of India's best known dishes. My version is just as tasty and fulfilling as the authentic dish, with half the calories and 10 times less fat per serving. Served with a refreshing cucumber raita, a must with spicy Indian recipes.

chicken breast fillets, diced500 g
onion, brown, fresh, chopped1
cinnamon stick1
cardamom, ground 1/2 tsp
paprika, sweet, ground1 tsp
chicken stock, liquid, salt-reduced 3/4 cup
coriander leaves, fresh, chopped2 tbsp
canola oil cooking spray

Marinade Sauce:

garam masala, ground2 tsp
coriander seed, ground, powder1 tsp
chili powder, ground 1/2 tsp
garlic cloves, crushed3
ginger, fresh, grated2 tsp
ripe tomato, quartered1
yoghurt, chobani, greek, no-fat, plain85 g

Cucumber Raita:

tomatoes, roma, fresh, diced1
continental cucumber, washed, skin on, diced 1/2
mint leaves, fresh, chopped3 tbsp
yoghurt, chobani, greek, no-fat, plain85 g

  1. Cucumber Raita: Combine all ingredients, tomato, cucumber, mint and yoghurt in a small bowl. Refrigerate until ready to serve.

  2. Marinade Sauce: Lightly spray a small frying pan with oil and heat on low heat. Add garam masala, coriander and chilli, stir until fragrant (approx. 1-2 minutes). Transfer these spices together with garlic cloves, fresh ginger and tomato into a food processor. Add yoghurt and blend.

  3. Place chicken into a large bowl and spoon marinade sauce over the top. Stir well to evenly coat the diced chicken pieces.

  4. Spray a non-stick frying pan with oil and heat on medium heat. Cook onion, with the cinnamon stick and cardamom pods; stir until onion is browned. Add marinated chicken, sprinkle with paprika and pour over stock. Cover and simmer until chicken is cooked through, around 12+ minutes.

  5. Remove cinnamon stick and cardamom pods before serving. Stir through coriander or parsley and serve the Cucumber Raita on the side.

  6. TCB Tips:

    - Buy 1 x (170g) small tub of Chobani yoghurt for this recipe. Use ½ for the marinade, and the other ½ of a tub for the raita.


    - You can allow more time for the chicken to marinate by preparing the marinade 3-4 hours prior to cooking or even leave it overnight.

Calories (per serving) 199
Protein 34.0g
Carbs 9.0g
Fat 3.0g

 

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