Healthy Butter Chicken Recipe: A Delicious Guilt-Free Treat

Who doesn’t love butter chicken? It's rich, flavorful, and the perfect comfort food! However, traditional butter chicken can be quite high in calories due to the heavy use of butter and cream. But don’t worry, I've got a healthy version that will satisfy your cravings without compromising your health goals. This recipe uses yogurt and minimal oil to create a creamy, delicious dish that’s lower in fat and calories, while still packing in all the flavors of the classic.

HEALTHY RECIPEHEALTH

Prathameshb7

5/26/20252 min read

a bowl of soup with a spoon in it
a bowl of soup with a spoon in it

Ingredients You'll Need

  • 500g boneless chicken breasts (cut into cubes)

  • 1 cup low-fat yogurt (unsweetened)

  • 2 tablespoons olive oil

  • 1 onion (finely chopped)

  • 2 tomatoes (pureed)

  • 1 tablespoon ginger-garlic paste

  • 1 teaspoon turmeric powder

  • 1 teaspoon cumin powder

  • 1 teaspoon garam masala

  • 1 teaspoon red chili powder (adjust to taste)

  • 1 teaspoon coriander powder

  • 1/4 cup cashews (soaked and blended to a paste)

  • 1/4 cup low-fat milk

  • Fresh coriander for garnish

  • Salt to taste

Step-by-Step Instructions

1. Marinate the Chicken

  • In a bowl, mix the yogurt, ginger-garlic paste, turmeric, cumin, red chili powder, and salt.

  • Add the chicken cubes to the marinade and coat them well.

  • Cover and let the chicken marinate for at least 30 minutes (or up to 4 hours for deeper flavor).

2. Cook the Chicken

  • Heat 1 tablespoon of olive oil in a pan.

  • Add the marinated chicken pieces and cook them on medium heat for 7-8 minutes until they are browned and cooked through. Set aside.

3. Prepare the Gravy

  • In the same pan, add another tablespoon of olive oil and sauté the chopped onions until they turn golden brown.

  • Add the pureed tomatoes and cook for about 5 minutes until the oil begins to separate from the tomatoes.

  • Add garam masala, coriander powder, and the cashew paste. Stir everything together and cook for another 5 minutes.

4. Make It Creamy

  • Slowly add the low-fat milk to the mixture and stir to create a creamy consistency.

  • Add the cooked chicken to the gravy and let it simmer on low heat for 10 minutes.

5. Final Touches

  • Taste and adjust salt and spice levels according to your preference.

  • Garnish with freshly chopped coriander.

Health Benefits of This Recipe

  1. Low in Calories: Traditional butter chicken can be loaded with butter and cream, making it calorie-dense. By using low-fat yogurt and minimal oil, this version cuts down on the unnecessary fats while keeping the flavors intact.

  2. High in Protein: Chicken is a great source of lean protein, making this dish ideal for those looking to maintain or build muscle mass.

  3. Rich in Nutrients: With ingredients like tomatoes, cashews, and spices, this dish is packed with vitamins and antioxidants that support overall health.

How to Serve

Serve this healthy butter chicken with whole-grain options like brown rice, quinoa, or even with a side of whole wheat roti to keep the meal well-balanced. You can also serve it with a fresh cucumber and onion salad for an extra crunch and a dose of fiber.

Recipe Tips

  • Marination: The longer you marinate the chicken, the better the flavor. If you can, marinate it for 4 hours or even overnight.

  • Cashew Paste: Soaking cashews for at least 30 minutes helps create a smooth paste that adds creaminess without the need for actual cream.

  • Spice Adjustments: If you prefer less heat, reduce the red chili powder. For more flavor, you can increase the garam masala.

Nutritional Information (Per Serving)

  • Calories: 320 kcal

  • Protein: 35g

  • Fat: 12g

  • Carbohydrates: 15g

  • Fiber: 3g

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