Butter Chicken

Butter chicken… such a comfort food. Also, sadly, often very high in fat and carbs, and although the delicious taste and spices hit the spot every time, unfortunately the one you get from your local curry shop won’t help you achieve your best physique. Here’s a waistline-friendly version that is also super simple to make, and hits the spot (almost) just as good as the real thing. 

INGREDIENTS –

  • Serves 2
  • Olive oil: 1tsp
  • Tandoori curry paste (Patak’s): 42g
  • Red onion: 80g
  • Red capsicum: 60g
  • Diced canned tomatoes: 400g
  • Chicken breast: 300g
  • Smooth light ricotta: 80g
  • Sunrice Low Gi White Rice: 60g
  • Chicken stock powder: 1tsp

INSTRUCTIONS –

  1. If you’re having rice, get that cooking as per packet instructions, with the chicken stock powder added to the water.
  2. Slice/dice the chicken breast and coat in the curry paste (at least 30 minutes, or overnight if possible).
  3. Dice the red onion and capsicum.
  4. Heat the oil in a wok on medium-high heat.
  5. Stir fry chicken until just white (don’t overlook as it will finish cooking in the sauce). Ensure to keep moving the chicken about in the pan so it doesn’t stew. Remove from pan.
  6. Stir fry the red onion and capsicum on a medium-high heat for 2-3 minutes or until the onion is lightly browned. Add a little bit of water if it starts to stick – you don’t need more oil this way.
  7. Add the canned tomatoes.
  8. Add the chicken.
  9. Stir well and simmer for approximately five minutes or until the chicken is cooked through.
  10. Stir through the smooth light ricotta.
  11. Season to taste.

MACROS –

Macros breakdown when made as above – remember to adjust if you’re making variations – My Fitness Pal will do the work for you! 

With rice (as per above ingredients) –

Calories: 425

Carbs: 40.5g

Fat: 7.1g

Protein: 44.5g

Fibre: 5g

Without rice  –

Calories: 318

Carbs: 17.2g

Fat: 7.1g

Protein: 42.3g

Fibre: 5g

RECIPE HACKS AND UPGRADES –

(Remember to adjust macros to suit) 

Save yourself some time by using store-bought roast chicken breast, or if you can get your hands on some frozen cooked chicken breast slices from Costco like I did, this meal will be even easier and guaranteed perfect tender chicken.

Curry paste – The tandoori curry paste gives a similar taste to the butter chicken curry paste, but is lower calorie. Feel free to use the butter chicken curry paste too.

Cream – If you want things a little creamier, add more ricotta, or use light cooking cream – it works really well too.

Less calories, more volume – Use cauliflower to make the “rice” component, or just add cauliflower pieces to the curry – delicious!

Bread – If you just “need” bread to go with your curry – use a Mission Low Carb Wrap. Delicious when you use it to wrap up some garlic and Lite Nuttelex spread inside and heat through on the sandwich press.

Bread calories/macros – 

Calories: 153

Carbs: 11.3g

Fat: 7.1g

Protein: 7.5g

Fibre: 7.1g

(Includes 2g spread of Lite Nuttelex – you will need to add the amount of garlic you use, if any).

  • Protein
  • 44.5
  • Fats
  • 7.1
  • Carbohydrates
  • 40.5