Healthy Butter Chicken
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Cook brown rice in unsalted water according to package directions.
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.
Sprinkle with ground turmeric and sauté for another minute.
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.
Stir in whole milk, plain yogurt and tomato purée. Adjust the heat to medium low.
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.
Stir in the freshly squeezed lemon juice and brown sugar.
Serve over hot brown rice. Garnish with sprigs of fresh cilantro.
Nutrition Info
| Per 450 g serving | Amount |
|---|---|
| Calories | 450 |
| Protein | 34 g |
| Fat | 14 g |
| Saturated Fat | 6 g |
| Carbohydrate | 50 g |
| Fibre | 5 g |
| Sugar | 12 g |
| Cholesterol | 90 mg |
| Sodium | 450 mg |
| Per 450 g serving | % Daily Value |
|---|---|
| Potassium | 25 |
| Calcium | 15 |
| Iron | 20 |
| Vitamin A | 25 |
| Vitamin C | 25 |
| Vitamin B6 | 46 |
| Vitamin B12 | 40 |
| Folate | 12 |
| Zinc | 19 |
