Butter chicken is a beloved dish in Indian cuisine, known for its rich and creamy sauce. While traditional recipes are often high in calories due to copious amounts of butter and cream, this Low Calorie Butter Chicken transforms the classic dish into a lighter, healthier version without sacrificing flavor. With only 259 calories per serving and a whopping 45 grams of protein, it’s an excellent choice for those looking to enjoy a hearty meal while keeping an eye on their caloric intake.
The key to a nutritious and flavorful butter chicken lies in marinating the chicken in a blend of spices and yogurt. This method not only tenderizes the meat but also infuses it with a depth of flavor. By limiting the amount of butter to a mere teaspoon, added at the end, we can maintain the dish’s signature taste while keeping the calorie count low. Let’s explore how to whip up this delightful meal!
Why You’ll Love This Recipe
This Low Calorie Butter Chicken brings comfort food to your table without the guilt. The flavorful marinade saturates the chicken, ensuring every bite is delicious. The recipe is straightforward, featuring just a handful of ingredients and easy steps, making it perfect for busy weeknights. Additionally, the inclusion of Greek yogurt contributes protein and creaminess without heavy cream’s added fat.
Ingredients and Substitutions
- 1 boneless skinless chicken breast (cubed) – A lean protein source to keep you satisfied.
- Olive Oil Spray – A healthier option for cooking compared to traditional oils.
- 1/3 cup 0% Greek yogurt – Adds creaminess and protein with minimal calories.
- 1 clove of garlic – Fresh garlic enhances the overall flavor profile.
- ½ teaspoon garam masala – A warm spice blend essential for authentic flavor.
- ¼ teaspoon ginger – Introduces a touch of spice and freshness.
- ¼ teaspoon ground turmeric – Adds vibrant color and aromatic flavor.
- ¼ teaspoon ground cumin – Provides an earthy undertone that complements the spices.
- ¼ teaspoon chili powder – Adds a hint of heat; feel free to adjust to taste.
- ¼ teaspoon salt – Essential for enhancing the dish’s overall flavors.
- ½ yellow onion (minced) – Introduces sweetness and depth to the sauce.
- 2 roma tomatoes (chopped) – Offers acidity and natural sweetness to balance flavors.
- ½ teaspoon sugar – Balances the acidity from the tomatoes.
- 1/3 cup water – Helps to thin the sauce for the perfect consistency.
- 1 teaspoon butter – Added just before serving for flavor without excess calories.
Feel free to add vegetables like spinach or bell peppers for extra nutrients. You can also swap the chicken breast for boneless thighs if you prefer dark meat, but this will slightly increase the calorie count.
How to Make Low Calorie Butter Chicken
- In a large glass bowl, combine the yogurt, garlic, garam masala, ginger, turmeric, cumin, chili powder, and salt. Mix well to create a smooth marinade.
- Add the cubed chicken to the marinade, stirring to coat thoroughly. Let it marinate for a minimum of 25 minutes, or up to 12 hours for enhanced flavor.
- Heat a skillet over medium heat and spray it with olive oil. Add the marinated chicken and cook for 7-8 minutes until browned, then transfer it to a bowl (it won’t be fully cooked at this stage).
- In the same skillet, add the minced onion and sauté on medium-high for about 5 minutes until browned.
- Add the ginger and garlic, cooking until fragrant—about 1 minute.
- Incorporate the chopped tomatoes, along with remaining garam masala, cumin, coriander, chili powder, sugar, and a third cup of Greek yogurt. Reduce the heat to medium-low and simmer for about 10 minutes.
- Pour in the water and use an immersion blender to blend the sauce until smooth. Alternatively, let it cool, then blend in a standard blender, venting the lid, and return it to the skillet.
- Add the chicken back into the skillet along with the teaspoon of butter, and let it simmer for another 10-15 minutes or until the chicken is fully cooked through.
- Serve hot, garnished with fresh herbs, alongside rice or naan for a complete meal.
Expert Tips for Success
- Marinating the chicken for a longer duration enhances its flavor and tenderness. Aim for at least an hour, but 12 hours is ideal if you can.
- Adjust the spice levels according to your preference; feel free to add more chili powder for a spicier dish.
- If you prefer a thicker sauce, let it simmer longer or mix in a tablespoon of cornstarch dissolved in water.
Variations
Experiment with adding vegetables such as peas or cauliflower to this dish for increased nutrition. For a twist, consider stirring in a touch of coconut milk or cream just before serving, which creates a richer sauce without too many extra calories. Alternatively, you can replace the chicken with tofu for a vegetarian-friendly version.
Serving Suggestions
This low-calorie butter chicken pairs wonderfully with steamed basmati rice or warm naan. You can also complement your meal with a side of mixed greens or a cucumber salad dressed with yogurt for a refreshing balance to the rich flavors.
Storage, Freezing, and Reheating
Store any leftovers in an airtight container in the refrigerator for up to five days. To reheat, microwave for 1-3 minutes or do so in a skillet over medium heat, stirring occasionally until heated through. If you want to store it for longer, let the butter chicken cool completely, transfer it to a freezer-safe container, and it will last for up to one month. Thaw it overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I make this butter chicken in advance?
Yes, preparing this dish ahead of time is beneficial. The flavors deepen as it rests, making it ideal for meal prep.
Can I use frozen chicken for this recipe?
While you can use frozen chicken, ensure it is fully thawed before marinating for even flavor distribution.
What can I serve with butter chicken besides rice or naan?
In addition to rice and naan, this dish pairs nicely with quinoa, cauliflower rice, or a side of roasted vegetables to enhance its nutritional value.
Is it necessary to blend the sauce?
Blending the sauce gives it a smooth texture, characteristic of traditional butter chicken. However, if you prefer a chunkier sauce, feel free to skip the blending step.
How do I enhance the flavors further?
For added brightness, consider a squeeze of lemon juice or a sprinkle of fresh cilantro before serving.
Low Calorie Butter Chicken
Ingredients
- 1 piece boneless skinless chicken breast cubed
- 1 spray Olive Oil for cooking
- 1/3 cup 0% Greek yogurt
- 1 clove garlic
- ½ teaspoon garam masala
- ¼ teaspoon ginger
- ¼ teaspoon ground turmeric
- ¼ teaspoon ground cumin
- ¼ teaspoon chili powder
- ¼ teaspoon salt
- ½ piece yellow onion minced
- 2 pieces roma tomatoes chopped
- ½ teaspoon sugar
- 1/3 cup water
- 1 teaspoon butter
Instructions
- To a large glass bowl combine the ingredients for the Butter Chicken Marinade, mix well and add in the chicken. Mix to coat the chicken and marinate for 25 minutes to 12 hours.
- Heat a skillet over medium heat, spray with olive oil and add the chicken.
- Cook the chicken 7-8 minutes until browned, then move to a bowl (it won't be fully cooked yet).
- Add the onions to the skillet and cook on medium-high for 5 minutes, until browned.
- Add in the ginger and garlic and sauté until fragrant (about 1 minute).
- Mix in the Butter Chicken Sauce seasonings (garam masala, cumin, coriander, salt, chili powder, and sugar), tomatoes and 1/3 cup greek yogurt. Reduce the heat to medium low and simmer for 10 minutes.
- Add the water to the skillet and use an immersion blender to blend the sauce until smooth (alternatively you can let it cool, add to a blender, vent and blend until smooth, then add back to the skillet and continue).
- Add the chicken to the sauce, with the butter and simmer for 10-15 minutes.
- Serve hot with rice or naan.
