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PrintButter Chicken Makeover (Indian Chicken in Tomato Cream Sauce)
This is a lower-fat, lower-calorie version of the ever-popular North Indian Butter Chicken (Murgh Makhani) in tomato cream sauce. The butter is reduced and milk and plain yogurt are used instead of cream. It is still delicious and not difficult to prepare! The brown basmati rice boosts the fibre.
This is a lower-fat, lower-calorie version of the ever-popular North Indian Butter Chicken (Murgh Makhani) in tomato cream sauce. The butter is reduced and milk and plain yogurt are used instead of cream. It is still delicious and not difficult to prepare! The brown basmati rice boosts the fibre.
![[+]](/images/uploads/recipes/2011/Jun/30/519_view.jpg)
Butter Chicken Makeover (Indian Chicken in Tomato Cream Sauce)
1 cup
brown basmati rice, dry
250 mL
2 tsp
canola oil
10 mL
1 cup
onion, diced
250 mL
1/4 tsp
turmeric, ground
1.25 mL
2 Tbsp
butter
30 mL
2 cloves
garlic, minced
2 cloves
1 Tbsp
ginger, fresh, minced
15 mL
1 Tbsp
garam masala
15 mL
1/2 tsp
cayenne pepper, ground
2.5 mL
1 tsp
black pepper
5 mL
1 tsp
cumin, ground
5 mL
1/2 tsp
salt
2.5 mL
1 cup
homogenized milk, 3.3% MF
250 mL
1/4 cup
plain yogurt, 2 - 4% MF
60 mL
1 cup
tomato purée
250 mL
1 lb
boneless, skinless chicken breasts, cut into 1 inch (2.5 cm) cubes
450 g
2 Tbsp
lemon juice, fresh
30 mL
2 tsp
brown sugar
10 mL
1/2 cup
cilantro sprigs, fresh (optional garnish)
125 mL
Preparation
Serves 4
Cook time :
45 min
|
Preparation time :
15 min
Butter Chicken Makeover (Indian Chicken in Tomato Cream Sauce)
1
Cook brown rice in unsalted water according to package directions.
2
Heat oil over medium high heat in a heavy bottom pot. Add diced onion and sauté on medium low heat until softened and lightly golden - about 5 minutes.
3
Sprinkle with ground turmeric and sauté for another minute.
4
Add butter, minced garlic and ginger, garam masala, cayenne pepper, black pepper, ground cumin and salt and stir. Sauté for another five minutes stirring often – watch that the spices don't burn.
5
Stir in whole milk, plain yogurt and tomato purée. Adjust the heat to medium low.
6
Cut boneless chicken breast into one inch (2.5 cm) cubes. Add to pot, stir and simmer uncovered for 30 - 45 minutes or until sauce has thickened.
7
Stir in the freshly squeezed lemon juice and brown sugar.
8
Serve over hot brown rice. Garnish with sprigs of fresh cilantro.
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