Healthy Butter Chicken Recipe: Macro-Friendly and Delicious Indian Classic

 This healthy, macro-friendly butter chicken uses lean chicken breast and swaps heavy cream for Greek yogurt, making it a lighter, protein-packed option. It’s garnished with just a tablespoon of cream for richness, but still fits perfectly into a balanced meal plan.

Serves: 6

Ingredients:

580g chicken breast, cut into bite-sized pieces

50g fat-free Greek yogurt (for marinade)

150g chopped onion

1.5 tbsp tomato paste (~30g)

200ml tomato puree (passata)

1 tbsp Light butter (~15g)

1 tbsp lite cream (for garnish on top)

1 tsp garam masala

1 tsp cumin powder

1 tsp ground coriander

1 tsp paprika

Salt, to taste

Fresh cilantro (for garnish)


Instructions:

1. Marinate the Chicken:
In a large bowl, combine the chicken breast with Greek yogurt, cumin, coriander, and a pinch of salt. Let it marinate for at least 30 minutes, or preferably 2 hours in the fridge.

2. Prepare the Sauce:
Heat the butter in a non-stick pan over medium heat. Add the chopped onions and sauté for about 5-7 minutes until golden brown and softened. Stir in the tomato paste and cook for 2-3 minutes. Add the spices (garam masala, cumin, coriander, paprika, and salt) and cook for another minute. Pour in the tomato puree and let the sauce simmer for about 10 minutes until it thickens.

3. Cook the Chicken:
In a separate pan, cook the marinated chicken over medium-high heat for 6-8 minutes until golden brown and cooked through. Set aside.

4. Combine the Chicken and Sauce:
Add the cooked chicken to the sauce and simmer for another 5 minutes to blend the flavors. Garnish with 1 tbsp of lite cream across the servings.

5. Serve:
Serve the butter chicken over cooked white rice or with roti. Garnish with fresh cilantro.

Nutrition Information (Per Serving):
Calories: ~249 kcal
Protein: ~30.8g
Fat: ~10.2g
Carbohydrates: ~6.2g

Pairing Butter Chicken with Rice or Roti to Stay Under 500 Calories (Weight Loss Friendly Meal)

With each serving of butter chicken providing ~249 kcal, you have around 250 calories left for a side of rice or roti to create a balanced meal under 500 kcal.

1. Pairing with Rice: 

Cooked white basmati rice:

130g cooked white rice: ~169 kcal
This portion of rice pairs well with the butter chicken and keeps the total meal at ~418 kcal, leaving room for some extra veggies or a small garnish.

Cooked brown rice:

150g cooked brown rice: ~165 kcal
Brown rice is higher in fibre, increasing feeling of fullness while keeping the total meal at around 414 kcal.

2. Pairing with Roti or Chapati:

Whole wheat roti or chapati:

1 medium roti (30-40g): ~80-100 kcal
Pairing butter chicken with one medium roti brings the total meal to ~329-349 kcal, allowing space for an additional roti or a light side salad to bring the meal closer to 500 kcal.

2 small rotis (total 50g): ~130 kcal
Adding two small rotis (50g) results in a meal of ~379 kcal, still under 500 kcal. This is a great option for those who prefer a larger serving of roti with their meal.

By pairing this butter chicken with moderate portions of rice or roti, you can enjoy a balanced and delicious meal that stays under 500 calories. Adjust your sides according to your own preferences and nutritional needs, whether you're aiming to reduce calories or simply enjoy a well-rounded meal.

Note: 500 calories is just a reference point used here for those aiming for fat loss. Your individual needs may vary based on your activity level, metabolism, and specific goals. It’s a good general guideline, but you may need more or less depending on your specific requirements.

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