Dish Do-Over: Butter Chicken

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Chef Jo can't resist a bowl of sweet and spicy butter chicken calling her name. This popular Indian restaurant favourite is a crowd-pleaser, but full of fat and calories thanks to oil, butter and cream.

[butterchicken]

Serves 6

Indian cuisine is all about building layers of flavour with fragrant spices. Don't be put off by the number of ingredients in this recipe, it is really simple to make! Most of this recipe can also be prepared in advance for a quick and easy weeknight dinner.

Ingredients

Chicken Marinade

2lbs boneless skinless chicken breasts, cut into 1 ½-inch cubes
5 cloves garlic, minced
3 tbsp fresh lemon juice
3 tbsp non fat plain Greek yogurt
2 tbsp fresh grated ginger
2 tsp garam masala
1 tsp ground cumin
½ tsp chili powder
½ tsp ground turmeric
¼ tsp salt

Butter Chicken Sauce

1 tbsp grapeseed oil
1 medium yellow onion, diced
4 cloves garlic, minced
2 tbsp fresh grated ginger
2 tsp garam masala
1 tsp ground coriander
1 tsp chili powder
1 tsp ground turmeric
2 tbsp almond butter
1 ½ cups passata tomatoes
½ cup low sodium chicken stock
1 tbsp liquid honey
½ cup non-fat evaporated milk
½ cup non-fat plain Greek yogurt
1 tsp dried fenugreek leaves
sea salt and coarsely ground black pepper to taste
¼ cup coarsely chopped fresh cilantro
2 tbsp sliced almonds, toasted

Directions

Prepare chicken marinade:

In a large bowl combine garlic, lemon juice, yogurt, ginger, garam masala, cumin, chili powder and turmeric until mixture forms a paste. Add chicken to bowl and mix well, gently rubbing marinade into meat. Cover and refrigerate for a minimum of 1 hour up to 24 hours.]

Prepare sauce:

Heat oil in a large non-stick skillet over medium-high heat. Add onions, garlic and ginger and cook, stirring frequently until medium golden brown, about 3 minutes. Stir in garam masala, coriander, chili powder and turmeric and cook, stirring until fragrant, about 1 minute. Stir in almond butter, tomatoes, chicken stock and honey and bring to a simmer. Reduce heat to medium low and simmer for 10 minutes until thickened. [Make ahead: Marinate chicken and prepare sauce to this point up to 24 hours in advance. Bring sauce to a simmer over medium low before proceeding with recipe.]

Preheat oven to 450F. Transfer marinated chicken to a parchment-lined baking sheet, season with ¼ tsp salt and mist with cooking spray. Bake in oven for about 10 minutes until just browned.

Stir evaporated milk, yogurt, and fenugreek leaves into sauce until smooth. Add chicken and pan juices, stir until chicken is coated. Cover and simmer for about 5 minutes until chicken is hot throughout. Season with salt and pepper to taste. Serve over brown basmati rice garnished with cilantro and toasted almonds with warm whole wheat naan on the side.

Nutrition:

Before

Calories: 439
Fat: 26 g

After

Calories: 251
Fat: 7 g

media clip

Dish Do-Over: Butter Chicken

Chef Jo Lusted makes a healthier version of butter chicken, a favourite Indian dish.

Video: Dish Do-Over: Butter Chicken

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