Lower Calorie: Butter chicken — Ethan

Name: Lower Calorie: Butter chicken — Ethan
Cuisine: Asian, Indian
Ingredients: 300 g boneless skinless chicken breast, cut into roughly 1/2-inch cubes; 2 g (1/2 tsp) red chili powder; 2 g (1/2 tsp) ground cumin; 2 g (1/2 tsp) garam masala powder; 4 g salt; 2 cloves garlic, crushed; 1/2" knob of ginger, crushed; Juice from 1/2 lime; 30 g (spoonful) plain yogurt; Gravy; Cooking spray; 2 (~400 g) medium tomatoes, roughly chopped; 1/4 (~80 g) onion, roughly diced; 15 g (1 tbsp) peanut butter; 1 clove garlic, minced; 1/2" knob ginger, minced; 2 g (~1/2 tsp) Garam masala; 4 g (~1/2 tbsp) red chile powder; Sprinkle of Turmeric (for color, optional); Water to thin sauce (about a cup / 227 ml); Salt to taste; Sugar to taste (optional); 28 g (2 tbsp) butter; 45 g (3 tbsp) low fat evaporated milk; Pinch of Kasoor methi (fenugreek leaves), toasted - (too light for grams)

5 steps

Restaurant style vs lower calorie butter chicken.

Updated at: Tue, 22 Aug 2023 20:28:57 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories442.7 kcal (22%)

Total Fat21.7 g (31%)

Carbs23.2 g (9%)

Sugars10 g (11%)

Protein40.8 g (82%)

Sodium1342.8 mg (67%)

Fiber5.1 g (18%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Method

Step 2

To start chop the chicken breast into cubes and add them to a bowl with the chile powder, ground cumin, garam masala powder, salt, crushed garlic, ginger, lime, and yogurt. Mix to combine and set aside for 15 minutes to let marinate. When ready to cook, set a cast iron on medium-high heat, add oil, and sear pieces until browned and cooked through.

Step 3

For the gravy, spray oil in a pan over medium heat. Add the onions and saute for 2-3 minutes. Add the tomatoes, peanut butter, garlic, ginger, garam masala, chile powder, a small pinch of salt, and a sprinkle of turmeric. Let cook for 10 minutes, stirring occasionally. Add some water and stir to combine.

Step 4

Pour the sauce into a food processor, or blender and pulse until completely smooth. Over the pan, pour and push the sauce through a metal strainer back to the pan. Turn the heat on medium. Add the butter, evaporated milk, and cooked chicken. Stir the sauce and let simmer until it slightly thickens, about 6-8 minutes. Crush the toasted kasoor methi between your hands sprinkle over top.

Step 5

Serve the butter chicken with rice, naan, or vegetables. Garnish with cilantro and some drops of more cream.

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