Low-Fat Butter Chicken
Butter chicken: the name conjures up images of vibrant orange sauce, tender chicken, and that irresistible creamy richness. But for those watching their fat intake, it can feel like an indulgent off-limits treat. Well, fret no more! This healthy butter chicken recipe proves that you can savor the authentic flavors of this classic dish without sacrificing your health goals.
Key Features of this Recipe:
Low-fat, yet creamy: We swap out full-fat yogurt and heavy cream for lighter options, delivering a delicious sauce without the unnecessary fat.
Easy for beginners: No fancy techniques or exotic ingredients here. Simple steps and readily available pantry staples make this recipe perfect for anyone starting their culinary journey.
Authentic flavors: Garam masala, ginger, and other warming spices create a depth of flavor that rivals traditional butter chicken recipes.
Quick and weeknight-friendly: Ready in under 30 minutes, this dish is perfect for busy weeknights when you crave something satisfying without the fuss.
Ingredients:
- Procure 1 pound of boneless, skinless chicken thighs. Wash and pat them dry thoroughly.
- 1/2 cup plain, non-fat Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- 1/2 teaspoon turmeric
- 1/4 teaspoon chili powder (optional)
- 1 (14.5 oz) can of diced tomatoes, undrained
- 1/2 cup low-sodium chicken broth
- 1 tablespoon tomato paste
- 1/4 cup chopped fresh cilantro, for garnish
- Cooked basmati rice, for serving
Instructions:
Marinate the chicken: In a bowl, combine yogurt, lemon juice, and 1 tablespoon of olive oil. Add chicken and toss to coat.
Allow the ingredients to marinate for a minimum of 30 minutes, or extend the marination period for enhanced flavor, lasting overnight.
Cook the aromatics: Heat the remaining olive oil in a large skillet over medium heat. Include onions and sauté until they become tender, typically taking around 5 minutes. Introduce garlic and ginger, and sauté for an additional minute until they release their aromatic fragrance.
Spice it up: Add cumin, garam masala, turmeric, and chili powder (if using). Cook for 30 seconds, stirring constantly, to release the aromas.
Simmer and simmer: Add diced tomatoes, chicken broth, and tomato paste. Bring to a simmer, then reduce heat and cook for 15-20 minutes, or until chicken is cooked through and sauce thickens slightly.
Finishing touches: Stir in cooked chicken and simmer for another 5 minutes to heat through. Season with salt and pepper to taste. Garnish with fresh cilantro and serve over cooked basmati rice.
Nutritional Information per Serving:
- Calories: 350
- Fat: 9g (saturated fat: 2g)
- Protein: 35g
- Carbohydrates: 30g (fiber: 2g)
- Sodium: 350mg
Frequently Asked Questions (FAQs)
Q: Is it permissible to substitute chicken breasts in place of thighs?
A: Yes, you can! Chicken breasts are leaner but might dry out more easily. To prevent this, marinate them longer and consider cooking them for a shorter time or at a lower heat.
Q: What steps can be taken if the sauce has a thin consistency?
A: If your sauce hasn’t thickened up after simmering, you can mix 1 tablespoon of cornstarch with 2 tablespoons of water to create a slurry. Add it to the simmering sauce, whisking constantly, until the desired consistency is reached.
Q: Is it possible to prepare this recipe using a slow cooker?
A: Absolutely! Combine all ingredients in your slow cooker and cook on low for 4-6 hours, or on high for 2-3 hours, until chicken is cooked through and the sauce is thickened.
Q: What are some good side dishes to serve with this butter chicken?
A: Steamed basmati rice is a classic choice, but you can also try naan bread, roasted vegetables, or quinoa.
