Recipe: Indian Butter Chicken (Without the Butter!)
Our heart-healthy version skips the heavy dairy and focuses on the dish’s essentials for a delicious and crowd-pleasing dinner.
Peanut butter and jelly without the peanut butter? No thanks. But butter chicken without the butter? A big, delicious yes, please! The popular Indian dish is often made with butter, cream, or both, but it’s the combination of spices and tomato that deliver its compelling signature flavor.
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Our heart-healthy version skips the heavy dairy and focuses on the dish’s essentials, including the Indian spice mix garam masala, a combination of cinnamon, cloves, cumin, coriander and cardamom that’s readily available at grocery stores. Garlic, onion and ginger add to the flavor-fest, and a touch of cayenne gives the dish a spicy kick.
Marinating the chicken in nonfat yogurt makes it extremely tender and adds creaminess (minus the saturated fat). Fire-roasted tomatoes, with their savory-sweet flavor, make up the base of the sauce — and a sprinkling of cilantro adds a little zing. Your family or guests will enjoy every satisfying bite!
12 ounces boneless, skinless chicken breasts
½ cup 0% Greek yogurt
2 teaspoons garam masala
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon plus 1/8 teaspoon kosher salt
2 tablespoons canola oil
1 yellow onion, chopped
2 tablespoons grated fresh ginger
2 cloves garlic, finely chopped
14.5-ounce can fire-roasted diced tomato
1½ cups cooked brown rice, for serving
¼ of a green cabbage, shredded, for serving
½ cup fresh cilantro leaves, for serving
Makes 4 servings.
284 calories, 10 g total fat, 1 g saturated fat, 23 g protein, 26 g carbohydrate, 3 g dietary fiber, 4 g sugar, 0 g added sugar, 43 mg cholesterol, 539 mg sodium
Source: Developed by Sara Quessenberry for Cleveland Clinic Wellness.