Low Fat Version Of Indian Butter Chicken Recipes

LOW-FAT VERSION OF INDIAN BUTTER CHICKEN

Low-Fat Version of Indian Butter Chicken image

This dish is super tasty and reasonably simple to prepare. Because I cook for a multi-generational household (ages range from 3 y/o to 93 y/o) I have to make a number of tweaks to accommodate everyone's needs. As a result, recipes often end up lower salt, lower fat, higher fiber and some of the spicier spices get reduced. Chef 4TeenSon's Chicken Makhani (Indian Butter Chicken) was the inspiration for this dish, but I wanted to get the nutrition facts for my altered version, so that is why I'm posting it instead of just making notes. I actually grabbed the wrong spice bottle (cinnamon sugar) instead of the cinnamon bottle, but we decided we liked this dish even better with that bit of sweetness. I use Whole Foods frozen cooked brown rice as it cooks up in a matter of minutes in the microwave. Their frozen Jasmine rice is wonderful too. You can cook some veggies while the chicken is simmering. I usually steam some whole leaf spinach and zap some frozen peas & carrots for our sides. This dish smells glorious when cooking and tastes just as good!

Provided by Lowfat Linda

Categories Chicken

Time 34m

Yield 6 serving(s)

Number Of Ingredients 14

Ingredients

3 cups cooked brown rice
1 teaspoon canola oil
1 1/2 lbs boneless skinless chicken breasts, cut into bite-size pieces
1 large onion, finely chopped
1 teaspoon gingerroot, finely grated
3 garlic cloves, minced
1 1/2 teaspoons cinnamon sugar
1/2 teaspoon mace
1/2 teaspoon allspice
1/2 teaspoon ground cumin
1 (8 ounce) can tomato sauce
1 (12 ounce) can fat-free evaporated milk (not sweetened)
1 tablespoon I Can't Believe It's Not Butter! Spray
1 teaspoon lemon juice

Steps:

If you're cooking the rice, make sure to start it first.
Brush a large pan (skillet) with oil.
Add chicken and cook until one side is browned.
Turn the chicken and add onion. Cook until onion is clear.
Add ginger and garlic; cook for 2 minutes.
Sprinkle on the spices and stir, cook for 2 minutes.
Add tomato sauce, evaporated milk and either butter spray or butter.
Reduce heat and simmer uncovered for 20 minutes.
Serve with rice and a vegetable or two.

Nutrition Facts : Calories 316.5, Fat 3.3, SaturatedFat 0.7, Cholesterol 68.1, Sodium 341.7, Carbohydrate 36.7, Fiber 2.8, Sugar 10.3, Protein 33.7

LOW FAT BUTTER CHICKEN

Low Fat Butter Chicken image

This is a very nice chicken dish! You must give it a try if you like the herbs and spices of indian food! Low Fat Recipe on the Today show by www.symplytoogood.com.au - Annette Sym

Provided by limecat

Categories Curries

Time 30m

Yield 4 serving(s)

Number Of Ingredients 14

Ingredients

800 g skinless chicken breasts
1 medium onion, diced
1/2 teaspoon ginger, crushed
1 teaspoon garlic, crushed
1 teaspoon cinnamon
1 teaspoon turmeric
1 teaspoon dried coriander
2 teaspoons paprika
1/2 teaspoon cumin
1/8 teaspoon chili powder
2 teaspoons chicken stock powder
4 tablespoons tomato paste
1 tablespoon cornflour
375 ml evaporated skim milk

Steps:

Cut chicken into bite sized pieces.
Coat a large non-stick frypan or wok with cooking spray and saute chicken, onion, garlic (in jar) and ginger (in jar) until the pieces are nearly cooked.
Add all the spices and cook for one minute until aromatic, then add stock powder.
Add tomato paste (no added salt) and fold through chicken.
Blend cornflour with the light evapourated milk then add to the pan, stir continuously mixing well until boiled.
Simmer for a little while and serve over basmati rice.

Nutrition Facts : Calories 347.1, Fat 5.9, SaturatedFat 1.4, Cholesterol 132, Sodium 490.4, Carbohydrate 20.5, Fiber 2.2, Sugar 14.7, Protein 51.5

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