Are you a fan of Indian cuisine but hesitant to indulge in your favorite butter chicken due to its high-fat content? Well, fear not! I have just the recipe for you – a low-fat butter chicken dish that is just as mouth-watering but much more friendly to your waistline.
I understand the struggle of wanting to enjoy a delicious, comforting meal while maintaining a healthy lifestyle. That is why I set out to create this recipe and perfect it so that you can enjoy a lower calorie butter chicken without sacrificing flavor or texture.
This dish is made with skinless chicken breasts and healthier alternatives to traditional ingredients such as non-fat Greek yogurt instead of heavy cream. By using lean, low-cal butter and reducing the amount of oil in the recipe, I was able to create a healthier alternative without sacrificing any of the classic Indian flavors.
So if you’re looking for an easy, healthy low-calorie butter chicken recipe that will satisfy your cravings and nourish your body, look no further. Follow my ingredient list and recipe guide below, and in no time you’ll be enjoying a homemade butter chicken dish that is sure to impress even the most discerning of palates. Get ready to take your taste buds on an adventure!
Why You’ll Love This Recipe
Are you ready for a mouth-watering, low-fat butter chicken recipe? I guarantee you’ll love it as much as I do. This recipe is perfect for those who want to enjoy a delicious and creamy butter chicken without worrying about the calories.
The combination of spices used in this recipe will leave your taste buds wanting more. The mix of chili powder, cumin, coriander, turmeric, cinnamon, garlic, and ginger creates a perfect balance that will take your senses on a trip to India. You’ll love how the flavors blend together in this dish.
Not only is this recipe flavorful, but it’s also healthy. By using boneless and skinless chicken breasts and lower calorie butter, you can get a high-protein meal with reduced fat content that is good for both you and your family. Additionally, the recipe features non-fat or fat-free Greek yogurt instead of heavy cream which adds creaminess to the dish with fewer calories.
Furthermore, the ingredients in this recipe are readily available. You don’t need to go to an exotic market to find them – most can be found at your local grocery store. You won’t have to spend a lot of money or time searching for rare spices or other hard-to-find ingredients.
In summary, who wouldn’t love a dish that’s tasty, healthy and easy to prepare? I guarantee this low-fat butter chicken recipe will become one of your favorite dishes!
Low Fat Butter Chicken Recipe Ingredient List
Here’s a list of the ingredients needed for this healthy spin on the classic Indian dish, Butter Chicken:
For the marinade:
- 2 lbs boneless skinless chicken breasts, cut into 2 inch cubes
- 1 cup plain Greek yogurt (non-fat or fat-free)
- 3 cloves garlic, finely minced
- 2 tsp fresh ginger, finely minced
- 1 tsp ground cumin
- 1 tsp paprika
- 1/2 tsp cinnamon
- 1/4 tsp turmeric
- 1/4 tsp chili powder
- juice of 1 large lemon
For the sauce:
- 1 tbsp reduced-fat butter (or high protein butter)
- 1 onion, finely diced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 2 garam masala (or chicken tikka) spice mix (about 2 tbsp)
- 2 tbsp tomato paste
- 1/4 cup cornflour mixed with cold water to create a slurry consistency
- Alternatively you can use almond flour or coconut flour.
- Skin removed from chicken thighs and chopped (optional)
Note that with this recipe we will avoid using cream to make it lower calorie. Instead we will use Greek yogurt which works great as a base for creamy sauces. The marinade has a blend of spices such as cumin, paprika, cinnamon and turmeric which add flavor and color to the dish. For the sauce, we will begin by melting some reduced-fat butter and then sautéing onions along with ginger and garlic. This is what creates the flavour foundation for our dish. We’ll then add in some tomato paste to create some depth before incorporating our slurry consistency cornflour mixture. It all works together perfectly!
The Recipe How-To
Step 1: Prep Ingredients
First things first, let’s gather our ingredients:
– 2 lbs of boneless, skinless chicken breasts cut into 2-inch cubes
– 3 cloves of garlic, minced
– 1 teaspoon of freshly grated ginger
– 1 large onion, diced
– ¼ cup of tomato paste
– ¼ cup of plain Greek yogurt (non-fat or fat-free)
– ¼ teaspoon of ground turmeric
– 2 teaspoons of chili powder
– 2 teaspoons of ground cumin
– 1 tablespoon of paprika
– 1 tablespoon of dried coriander
– ½ teaspoon of garam masala
– A dash of cinnamon
– Salt to taste
Before starting the cooking process, it’s essential to have all the ingredients prepped beforehand. This will allow for a smoother cooking experience and will help ensure that nothing gets burnt or undercooked.
Step 2: Marinade the Chicken
Let’s start this recipe by preparing our chicken marinade in a mixing bowl. Add the following ingredients to the bowl:
– The boneless skinless chicken breast pieces
– 2 tbsp Chili powder
– A dash of cinnamon
– Salt to taste
– Mix everything properly until each piece is coated evenly with the marination mix.
Let it rest in the refrigerator for an hour so that all the flavors blend together perfectly, making the chicken more flavorful down the line.
Step 3: Cook Chicken
After you put your marinated chicken out from your fridge for some time, grab a large skillet, and heat it up over medium heat. Then add:
– Two tablespoons of any high protein or low-calorie butter or oil.
Toss in garlic and ginger, and stir fry just until fragrant. Add in diced onions and sauté them for about five minutes until they turn golden brown.
Step 4: Make Gravy
Once onions have turned golden brown, put in tomato paste with a little bit of water and stir fry it for about two minutes until it changes color. Then add:
– Paprika Garam masala
– Dried coriander powder
– Cumin powder
– Turmeric powder
and salt to taste.
Mix everything well till you get a nice gravy like consistency.
Now add marinated chicken into the skillet and fry it on medium heat till chicken turns brownish outside and tender inside (should take about six to seven minutes).
Step 5: Thicken Sauce & Serve
After your chicken is cooked through, make sure your sauce is at desired thickness. If needed, mix together one tablespoon each cornflour and water in a separate bowl then stir it into your cooked butter chicken mixture. Let this cook a further minute or two until thickened before removing from the heat.
Garnish with freshly chopped coriander or parsley leaves before serving. Enjoy with naan bread or ste
Substitutions and Variations
As a chef, I know that sometimes you don’t have all the ingredients on hand, or maybe you want to switch it up a bit. Here are some substitutions and variations for the Low Fat Butter Chicken Recipe that you can try out:
– Chicken: You can use boneless, skinless chicken thighs instead of chicken breasts. Or, try using diced chicken breast for a quicker cooking time.
– Yogurt: Non-fat or fat-free Greek yogurt can be used in place of full-fat yogurt.
– Spices: To make this dish spicier, increase the amount of chili powder and paprika. Add dried red chili flakes or fresh jalapeno peppers if you have them on hand. If you prefer a milder flavor, decrease the amount of chili powder.
– Garlic and Ginger: Fresh garlic cloves and ginger make this dish really fragrant and flavorful. However, if you don’t have fresh ginger on hand, ground ginger can be used instead. For garlic, you can also substitute with garlic paste or pre-minced garlic.
– Tomato Paste: If you’re out of tomato paste, try substituting with canned or fresh tomatoes. You’ll need to do some additional seasoning to get the flavor right.
– Butter: To make this recipe even healthier, swap out regular butter with reduced-fat or lean low-fat butter for lower calorie butter chicken.
– Instant Pot or Slow Cooker: If you’re short on time, use an Instant Pot instead of the stovetop method for quicker cooking times. For even more convenience, try making this recipe in a slow cooker.
Remember that substitutions and variations can change the flavor and consistency of the dish, so start small with your changes and adjust as necessary for your personal taste preferences.
Serving and Pairing
Low Fat Butter Chicken is a versatile dish that can be served with a variety of sides. It pairs well with steamed basmati rice or whole wheat flatbread like naan or roti.
To make it even healthier, you can serve it with brown rice or quinoa. The nutty and earthy flavors of these grains perfectly complement the vibrant spices of butter chicken.
The sweet and tangy taste of fruit chutney is also an excellent pairing with butter chicken. You can easily make your own mango chutney or buy it from the store. The sweetness of the chutney counteracts the spiciness of the chicken, leaving your taste buds satisfied.
If you want to keep things low carb, you can serve butter chicken over a bed of steamed vegetables like cauliflower rice or broccoli. The veggies provide a savory base for the buttery sauce to soak into.
Pair this dish with a glass of light red wine or a cold beer. The acidity in the wine cuts through the richness of the sauce, providing balance to your meal. A refreshing lager will also help quench your thirst as you enjoy every bite.
Overall, Low Fat Butter Chicken is an easy-to-make dish that pairs well with many sides and beverages. Experiment with different pairings and find your personal favorite!
Make-Ahead, Storing and Reheating
Ah, leftovers! While some may dread them, I’m quite the opposite. After all, why spend time cooking an elaborate meal every day when you can have a scrumptious dish ready to go in your refrigerator or freezer? With this low-fat butter chicken recipe that not only saves calories but also time.
First things first, let’s talk about storing your freshly-prepared dish. You can refrigerate the chicken in an airtight container for up to three days. But if you’re like me and prefer to stock up on easy lunch options for the week ahead, you can freeze the butter chicken instead. Transfer the cooled chicken to a freezer-safe container with a lid and freeze it for up to three months.
Now onto reheating guidelines! While it doesn’t take much effort to reheat your butter chicken, it’s important to do so safely. Thaw frozen chicken in the refrigerator overnight before reheating it in the microwave or on the stovetop until heated through. If microwaving from frozen, reheat in one- or two-minute intervals until it’s fully hot.
Another great way to enjoy your leftover butter chicken is by incorporating it into a different dish, such as stuffed peppers or burritos. The possibilities are endless – let your creativity guide you!
Whether you’re meal-prepping or simply looking for ways to reduce food waste, this low-fat butter chicken is a delicious and convenient option that won’t disappoint.
Tips for Perfect Results
Cooking low fat butter chicken can be challenging, especially if you are used to cooking dishes with high-fat content. But don’t worry, with these tips and tricks, you’ll make an excellent healthy version of the classic butter chicken recipe.
First, don’t skip the marinade step. Marinating chicken helps to tenderize it, which will lead to a juicier and flavorful dish. Make sure you marinate your chicken for at least 30 minutes before cooking it.
Next, instead of using regular yogurt in the recipe, substitute it with 1/4 cup of plain Greek yogurt. Not only it adds creaminess to the dish, but also reduces the fat content.
When cooking the chicken, make sure you cut it into 2-inch cubes. This ensures that the chicken cooks evenly and retains its moisture.
If you prefer a spicier dish, feel free to add more red chili or chili powder to taste. You can also adjust the amount of salt added as per your taste.
Additionally, make sure to use cornflour or arrowroot powder instead of all-purpose flour as a thickener in the sauce. This simple substitution significantly reduces calorie count while still ensuring a creamy texture.
Lastly, don’t forget to garnish your low-fat butter chicken with freshly chopped coriander leaves or cilantro before serving. It adds freshness and color to your dish while enhancing its flavor.
By following these tips and tricks, you’ll make a healthier yet equally delicious version of the classic butter chicken recipe.
In conclusion, this low fat butter chicken recipe is the perfect choice for anyone who wants to enjoy the bold and delicious flavors of Indian cuisine without worrying about their calorie intake. With simple ingredients that are easy to find and follow instructions that are straightforward, even novice cooks can whip up a flavorful and healthy dish in no time.
So whether you’re looking to impress your dinner guests or simply want to indulge in a healthier version of your favorite butter chicken dish, give this recipe a try. Trust me, your taste buds will thank you.
Low Fat Butter Chicken Recipe
- 800 g skinless chicken breasts
- 1 medium onion, diced
- 1/2 teaspoon ginger, crushed
- 1 teaspoon garlic, crushed
- 1 teaspoon cinnamon
- 1 teaspoon turmeric
- 1 teaspoon dried coriander
- 2 teaspoons paprika
- 1/2 teaspoon cumin
- 1/8 teaspoon chili powder
- 2 teaspoons chicken stock powder
- 4 tablespoons tomato paste
- 1 tablespoon cornflour
- 375 ml evaporated skim milk
- Cut chicken into bite sized pieces.
- Coat a large non-stick frypan or wok with cooking spray and saute chicken, onion, garlic (in jar) and ginger (in jar) until the pieces are nearly cooked.
- Add all the spices and cook for one minute until aromatic, then add stock powder.
- Add tomato paste (no added salt) and fold through chicken.
- Blend cornflour with the light evapourated milk then add to the pan, stir continuously mixing well until boiled.
- Simmer for a little while and serve over basmati rice.
Your Own Notes
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These recipes have been carefully chosen by me so you can be sure they are top-notch. Make sure to try them out and enjoy the delicious flavors that come with them. You won’t be disappointed!
Chloe is passionate about creating unique dishes that draw on the flavors of her favorite cultures. She loves experimenting with new ingredients and pushing the boundaries of traditional recipes. Her enthusiasm for cooking is infectious, and she is always eager to share her creations with friends and family.