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Healthy Butter Chicken Recipe
Healthy Butter Chicken Recipe
Butter chicken, a classic Indian dish, is renowned for its rich, creamy, and flavorful sauce. While traditional recipes can be high in calories and fat, a healthier version can be just as delicious. Here’s a recipe that cuts down on fat and calories without compromising on taste.
Benefits of a Healthy Butter Chicken
Making butter chicken healthier can offer several benefits:
- Lower in Fat: Using less butter and cream reduces the fat content.
- High in Protein: Chicken breast is a lean source of protein.
- Rich in Flavor: Spices and yogurt keep the dish flavorful without extra calories.
Healthy Butter Chicken
Ingredients:
- 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 cup plain Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 garlic cloves, minced
- 1-inch piece of ginger, minced
- 1 can (14.5 oz) tomato puree
- 1/2 cup light coconut milk or low-fat cream
- 1 tablespoon garam masala
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon chili powder (adjust to taste)
- 1/2 teaspoon ground cinnamon
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
Marinate the Chicken:
- Prepare Marinade: In a bowl, mix Greek yogurt, lemon juice, 1 tablespoon olive oil, garam masala, cumin, coriander, turmeric, and chili powder.
- Marinate Chicken: Add the chicken pieces to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 1 hour, preferably overnight.
Cook the Chicken:
- Heat Oil: Heat the remaining 1 tablespoon olive oil in a large pan over medium heat.
- Cook Onion: Add the chopped onion and sauté until golden brown.
- Add Garlic and Ginger: Stir in the minced garlic and ginger, cooking for another 2 minutes until fragrant.
- Add Chicken: Add the marinated chicken to the pan, cooking until it’s no longer pink on the outside.
Make the Sauce:
- Add Tomato Puree: Pour in the tomato puree, mixing well with the chicken and spices.
- Simmer: Reduce the heat and let the mixture simmer for about 10 minutes.
- Add Coconut Milk: Stir in the light coconut milk or low-fat cream, bringing the mixture back to a simmer. Cook for another 5-10 minutes until the chicken is fully cooked and the sauce has thickened.
- Season: Season with salt and pepper to taste.
Serve:
- Garnish: Garnish with fresh cilantro.
- Accompaniments: Serve with brown rice or whole grain naan for a healthy, balanced meal.
Tips for Making Healthy Butter Chicken
- Use Greek Yogurt: Greek yogurt adds creaminess and protein without the fat of heavy cream.
- Choose Lean Chicken: Using chicken breasts keeps the dish lower in fat.
- Light Coconut Milk: Light coconut milk provides a creamy texture with fewer calories.
- Spice Balance: Adjust the spices to your taste preference, especially the chili powder for heat.
Conclusion
This healthy butter chicken recipe offers a delicious and nutritious alternative to the traditional dish. With lean chicken, Greek yogurt, and a blend of aromatic spices, you can enjoy all the rich flavors without the guilt. Perfect for a weeknight dinner or a special occasion, this recipe is sure to become a favorite.