No-Butter Butter Chicken

A ‘light-er' take on a takeaway favourite.

INGREDIENTS

Chicken:

• 500g chicken breast, cut into bite sized pieces

• 1 Tbsp ginger garlic paste

• Juice from half a lemon

• 50mls light milk

• 1 tsp garam masala

• 1 tsp kashmiri chilli powder

• 1 tsp ground cumin

• 1/2 tsp turmeric

• 1 tsp salt

Curry:

• 1 Tbsp oil

• 1 tsp cumin seeds

• 1 large onion, finely diced

• 1 Tbsp ginger garlic paste

• 1 Tbsp tomato paste

• 400g crushed tomatoes

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp garam masala

• 1-2 tsp Kashmiri chilli powder (adjust to spice preference)

• 150mls cream

• 1 Tbsp dried fenugreek leaves (optional)

• Salt, to taste

• Coriander (optional, as garnish)

METHOD

1. To start, marinade chicken with all the “chicken” ingredients and set aside for at least half an hour while you get the rest of the ingredients ready.

2. Pre heat an oven to 200 deg fan bake or grill. Place chicken in an oven tray and cook for 7-10mins or until a slight char is developed on the chicken.

3. In a pan/pot, add the oil and cumin seeds over medium heat. Wait for the seeds to release their aroma and “pop” then add the onions.

4. Brown the onions, and then add the ginger garlic paste, cook for a further 1-2 minutes then add the tomato paste and crushed tomatoes.

5. Turn up the heat to high, stir and then add the spices, cooking for 1-2mins.

6. Stir and add 400mls of water from the tomato can. bring to boil and simmer until the sauce has reduced by half (should be a thick gravy consistency).

7. At this stage you can blend the sauce however I quite like a rustic gravy so I tend to leave it chunky. Remove the chicken from the oven and add it to the curry sauce, juices and all.

8. Remove from the heat, then add the cream, fenugreek, and coriander leaves.

9. Place back over low-medium heat, stir to combine, and season with salt to taste.

If needing to keep calories low, try the Farrah’s Keto wraps as a carb option, or, have alongside rice or roti.

Kashmiri chilli powder can be found in most Asian/Indian grocery stores. It has a smokey flavour so if you can’t find it I’d combine 3/4 tsp chilli power with 1/4 tsp smoked paprika.

Fenugreek can also be found in most asian grocers. It has an earthy, curry flavour and is typical in most butter chicken recipes. It can be left out if you can’t find it.

Serves Four.

Nutritional Information: per serving (without carbohydrate)

Calories: 350kcal

Protein: 32g

Fat: 20g

Carbohydrate: 10g

If you liked this recipe, be sure to check out our new recipe book (Protein Know How) HERE