Butter chicken, also known as Murgh Makhani, is a beloved dish in Indian cuisine, famous for its rich, creamy tomato sauce and tender chicken pieces. However, traditional recipes often include heavy cream, butter, and oil, which can make it quite indulgent. If you're looking to enjoy this delicious meal without the guilt, here’s how to make a healthier version of butter chicken while still preserving its iconic flavor.
Ingredients
For the Chicken Marinade:
500g boneless, skinless chicken thighs or breasts
1 cup plain Greek yogurt (for a healthier alternative to cream)
2 tablespoons lemon juice
1 tablespoon ginger-garlic paste
1 teaspoon garam masala
1 teaspoon turmeric powder
1 teaspoon cumin powder
1 teaspoon chili powder (adjust according to your spice preference)
Salt to taste
For the Sauce:
1 tablespoon olive oil (or ghee for a traditional touch)
1 large onion, finely chopped
2-3 cloves garlic, minced
1-inch piece of ginger, grated
1 can (400g) crushed tomatoes (preferably no added sugar)
1 teaspoon garam masala
1 teaspoon cumin powder
1 teaspoon paprika (for color)
1 tablespoon honey or maple syrup (optional, to balance acidity)
1/2 cup low-fat coconut milk or cashew cream (for creaminess)
Fresh cilantro for garnish
Optional Sides:
Brown rice or quinoa
Steamed vegetables
Whole wheat naan
Instructions
Step 1: Marinate the Chicken
Prepare the Marinade: In a large bowl, combine Greek yogurt, lemon juice, ginger-garlic paste, garam masala, turmeric, cumin, chili powder, and salt. This mixture not only infuses flavor but also helps tenderize the chicken.
Marinate: Cut the chicken into bite-sized pieces and add it to the marinade. Ensure all pieces are well-coated. Cover the bowl and refrigerate for at least 1 hour, or preferably overnight. The longer it marinates, the more flavorful it will be.
Step 2: Cook the Chicken
Heat the Oil: In a large skillet or pan, heat the olive oil over medium heat.
Sauté Onions: Add the chopped onions and sauté until they become golden brown. This step adds depth to the sauce.
Add Garlic and Ginger: Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.
Cook the Chicken: Remove the marinated chicken from the fridge and add it to the pan. Cook until the chicken is browned and cooked through (about 5-7 minutes). Stir occasionally to ensure even cooking.
Step 3: Prepare the Sauce
Add Tomatoes and Spices: Pour in the crushed tomatoes along with garam masala, cumin powder, paprika, and honey (if using). Stir well to combine. Let it simmer for about 10-15 minutes, allowing the flavors to meld together.
Make it Creamy: Lower the heat and stir in the low-fat coconut milk or cashew cream. This adds creaminess without the heavy calories of traditional cream. Simmer for another 5-10 minutes.
Step 4: Serve
Garnish: Once the sauce has thickened to your liking, taste and adjust seasoning if necessary. Garnish with fresh cilantro.
Pairing Suggestions: Serve your healthy butter chicken over brown rice or quinoa for a whole grain option. You can also add steamed vegetables on the side for a complete meal. If you're in the mood for some bread, opt for whole wheat naan to keep things healthier.
Tips for a Healthier Butter Chicken
Choose Lean Cuts: Opt for skinless chicken thighs or breasts to reduce fat content while keeping the meat tender and juicy.
Dairy Alternatives: Greek yogurt and low-fat coconut milk are great substitutes for heavy cream. They provide creaminess while cutting down on calories and fat.
Control the Oil: Use olive oil sparingly or substitute it with a non-stick cooking spray to further reduce calorie intake.
Add Vegetables: Boost the nutritional value by adding vegetables like spinach, bell peppers, or peas to the sauce.
Portion Control: Keep an eye on your serving size. Enjoy your meal, but moderation is key.
Nutritional Benefits
This healthier butter chicken version still maintains the essence of the original dish while offering several nutritional benefits:
High in Protein: Greek yogurt and chicken provide a significant amount of protein, essential for muscle repair and overall health.
Reduced Calories: By using healthier fats and avoiding heavy cream, you significantly reduce the calorie count of the dish.
Rich in Vitamins: The inclusion of tomatoes and spices like turmeric and cumin adds vitamins and antioxidants to your meal, promoting better health.
Conclusion
Healthy eating doesn't mean sacrificing flavor, especially when it comes to beloved dishes like butter chicken. By making some smart substitutions and adjustments, you can enjoy this creamy, spicy dish without the guilt. Whether you’re meal prepping for the week or cooking for a family dinner, this healthy butter chicken recipe is sure to satisfy cravings while keeping your health goals in check. Enjoy the comforting taste of butter chicken, knowing you’ve made a nutritious choice!
Social Plugin