A typical butter chicken recipe can have about 600 calories and more than 30 grams of fat per serving. But this dish makeover cuts it down to 248 calories and 7 grams of total fat.
This popular Indian-restaurant favourite is a crowd-pleaser but full of fat and calories thanks to oil, butter and cream. 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 it can also be prepared in advance for a quick and easy weeknight dinner.
Prepare marinade: In a large bowl, combine garlic, lemon juice, yogurt, ginger, garam masala, cumin, chili powder and turmeric to form a paste. Add chicken and mix well, gently rubbing marinade into meat. Cover and refrigerate for at least 1 hour and up to 24 hours.
Meanwhile, prepare sauce: In a large non-stick skillet, heat oil over medium-high heat. Add onion, garlic and ginger and cook, stirring frequently, until medium golden brown, about 3 minutes. Add garam masala, coriander, chili powder and turmeric and cook, stirring constantly, until fragrant, about 1 minute. Stir in almond butter, passata, 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 heat before proceeding with recipe.]
Preheat oven to 450°F. Line a large baking sheet with parchment paper.
Place marinated chicken on prepared baking sheet (discard marinade), season with 1/4 tsp salt and mist with cooking spray. Bake in oven for about 10 minutes, until just browned.
Stir evaporated milk, yogurt and fenugreek into sauce until smooth. Add cooked chicken and pan juices, stirring to coat chicken. Cover and simmer for about 5 minutes, until chicken is heated through. Season with salt and pepper.
Serve over brown basmati rice and top with cilantro and toasted almonds, with warm whole-wheat naan on the side.
Before: 592 calories, 33.6 g total fat Dish Do-Over: 248 calories, 7.2 g total fat
Nutritional information: 1 g saturated fat, 14.2 g carbohydrates, 1.7 g fibre, 7.5 g sugar, 31.1 g protein, 296 mg sodium, 68 mg cholesterol
Excerpted from Dish Do-Over by Jo Lusted (Harper Collins, 2014).