Butter-Less Butter Chicken | A Heart-Healthy Recipe

Butter chicken is a beloved dish in Indian cuisine, known for its rich, creamy sauce and tender chicken. However, the traditional recipe, which relies heavily on butter and cream, can be high in saturated fats and calories. For those seeking a healthier alternative without compromising on flavor, our butter-less butter chicken offers a delicious and heart-healthy solution.

Why Choose a Butter-Less Version?

Health Benefits

Replacing butter and cream with healthier ingredients significantly reduces the saturated fat content. This version is ideal for those managing cholesterol levels, aiming for weight loss, or simply wanting to eat more healthily. By using yogurt and other substitutes, we maintain the creamy texture and rich flavor without the extra calories and fat.

Flavor Retention

Despite the absence of butter, this recipe does not skimp on taste. Through a blend of spices and a yogurt-based sauce, the dish retains the authentic flavors of traditional butter chicken.

Ingredients

For the Marinade:

• 500g Boneless Chicken Breast, cut into bite-sized pieces
• 1 Cup Plain Greek Yogurt
• 2 Tbsp Lemon Juice
• 2 Tsp Ground Cumin
• 2 Tsp Garam Masala
• 1 Tsp Ground Turmeric
• 2 Tsp Ground Coriander
• 1 Tsp Cayenne Pepper
• 1 Tsp Ground Black Pepper
• Salt, to taste

For the Sauce:

• 1 Tbsp Olive Oil
• 1 Large Onion, finely chopped
• 3 Cloves Garlic, minced
• 1 Tbsp Fresh Ginger, minced
• 1 Tsp Ground Cumin
• 1 Tsp Ground Coriander
• 1 Tsp Garam Masala
• 1 Tsp Ground Turmeric
• 1 Tsp Cayenne Pepper (optional for extra heat)
• 2 Cups Tomato Puree
• 1 Cup Plain Greek Yogurt
• 1/2 Cup Low-Fat Milk
• Salt and Pepper, to taste
• Fresh Cilantro, for garnish

Preparation

Step 1: Marinating the Chicken

1. In a large bowl, combine the Greek yogurt, lemon juice, and spices for the marinade.
2. Add the chicken pieces, ensuring they are well coated with the marinade.
3. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results.

Step 2: Preparing the Sauce

1. Heat olive oil in a large pan over medium heat.
2. Add the chopped onion and sauté until golden brown.
3. Stir in the garlic and ginger, cooking until fragrant.
4. Add the ground cumin, coriander, garam masala, turmeric, and cayenne pepper (if using). Cook for another minute to toast the spices.

Step 3: Cooking the Chicken

1. Preheat your grill or oven to medium-high heat.
2. Thread the marinated chicken pieces onto skewers (if using a grill) or place them on a baking sheet.
3. Grill or bake the chicken until fully cooked and slightly charred around the edges.

Step 4: Combining Chicken and Sauce

1. Add the tomato puree to the pan with the onions and spices. Stir well to combine.
2. Bring the mixture to a simmer and let it cook for about 10 minutes, allowing the flavors to meld.
3. Reduce the heat and stir in the Greek yogurt and low-fat milk, ensuring a smooth consistency.
4. Add the cooked chicken pieces to the sauce, stirring gently to coat them evenly.
5. Simmer for an additional 10 minutes to allow the chicken to absorb the flavors of the sauce.

Step 5: Serving

1. Garnish the butter-less butter chicken with fresh cilantro.
2. Serve hot with basmati rice or whole-grain naan for a complete meal.

Nutritional Benefits

Low in Saturated Fat

By substituting butter with olive oil and Greek yogurt, this recipe significantly reduces the saturated fat content, making it a heart-healthy choice.

High in Protein

The use of chicken breast ensures a high protein content, essential for muscle building and repair.

Rich in Spices

The spices used are not only for flavor but also come with numerous health benefits, including anti-inflammatory properties and aiding digestion.

Tips for Making the Perfect Butter-Less Butter Chicken

Choosing the Right Yogurt

Opt for plain Greek yogurt as it is thicker and provides a creamier texture compared to regular yogurt. It also adds a good amount of protein to the dish.

Marinating Time

For the best flavor, marinate the chicken overnight. This allows the spices to deeply penetrate the meat, resulting in a more flavorful dish.

Adjusting Spices

Feel free to adjust the spices according to your taste preference. If you prefer a milder dish, reduce the amount of cayenne pepper.

Consistency of the Sauce

If the sauce becomes too thick, add a little more low-fat milk until you reach the desired consistency. Conversely, if it is too thin, let it simmer for a bit longer to thicken.