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By Liliana Lea
Butter-less butter chicken
5 steps
Prep:5minCook:20min
Heart Foundation Butter Chicken
Updated at: Thu, 17 Aug 2023 10:03:20 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
21
High
Nutrition per serving
Calories313.8 kcal (16%)
Total Fat9 g (13%)
Carbs26.1 g (10%)
Sugars14.3 g (16%)
Protein34.8 g (70%)
Sodium123.3 mg (6%)
Fiber5.7 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 tablespooncanola oil
2onions
finely diced
4garlic cloves
crushed
1 tablespoonfresh ginger
grated
2 tablespoonsno added salt tomato paste
1 tablespooncumin
1 tablespoongaram masala
1 tablespoonbrown sugar
½ teaspoondried chilli flakes
½ teaspoonturmeric
2 x 250gskinless chicken breast fillets
trimmed of all visible fat
400gcan no added salt diced tomatoes
¾ cupreduced fat natural yoghurt
thick
300ggreen beans
trimmed and steamed
coriander sprigs
to garnish
1 tablespoontoasted flaked almonds
to garnish
2 cupsbasmati rice
cooked, to serve
Instructions
Step 1
Heat oil in a deep non-stick frying pan over medium heat. Add onion and cook for 10 minutes. Add garlic and ginger, cook 2 minutes. Add tomato paste, cook 1 minute.
Step 2
Reduce heat to low and stir in the cumin, garam masala, brown sugar, chilli flakes and turmeric.
Step 3
Cut the chicken into pieces and add to the pan. Cook, stirring, for 2-3 minutes.
Step 4
Add the tomatoes, yoghurt and 1/4 cup water, stir to combine. Bring to the boil then reduce heat to low and cook, uncovered, for 15-20 minutes or until the chicken is cooked and the sauce has thickened.
Step 5
Serve with cooked basmati rice and the steamed beans. Garnish with coriander sprigs and toasted flaked almonds.
View on heartfoundation.org.au
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