Butter Chicken (Makhani Murgh)

This Butter Chicken recipe from northern India is a misnomer because butter (ghee), nuts and cream used in many traditional dishes have been reduced, replaced or eliminated to reduce the total and saturated fat significantly from the original recipe. Yogurt was used to replace most of the cream and the ghee has been eliminated. The amount of nuts was also reduced significantly, but it retains all of its original flavor.

Butter ChickenPrep Time: 45 min
Cook Time: 25 min
Ready In: 70 min

Servings: 6

Chicken and Marinade
2 tbsp Non-fat Yogurt
½ tsp Paprika
½ tsp Chili Powder
1 lb boneless, skinless Chicken Breast, cut into 1 inch cubes
Curry Sauce
1½ tsp Canola Oil
1 tsp minced Garlic
1 tsp minced Ginger
2 tbsp Tomato Paste
2 cups no salt added Diced Canned Tomatoes
1 cup Water
1 tbsp Dry-roasted Cashews, unsalted, finely ground
1/3 cup Non-fat Yogurt
2 tsp dry Fenugreek Leaves
1½ tsp Garam Masala
½ tsp Salt
¼ cup Half-and-Half Cream

In a medium bowl, add yogurt, paprika and chili powder for marinade and mix. Add chicken and stir to coat. Cover the bowl with plastic wrap and refrigerate for 30 minutes.
Place chicken on a baking sheet with all the marinade. Bake for 10 minutes at 350 degrees.
In a large ovenproof pot, heat oil over Medium heat, add garlic and ginger and fry for about 1 minute or until golden brown. Add tomato paste to pan and cook for 2 minutes. Add the tomatoes, water and cashews and bring to a boil. Add yogurt and simmer uncovered for 10 minutes until sauce reduces by about 25 percent.
In blender or food processor, add sauce and puree until smooth. Place back in pan. In a small sauté pan, add fenugreek and toast; about 1 minute. Take off heat and crush leaves with fingers into powder.
Add baked chicken to the sauce, with toasted fenugreek, garam masala and salt.
Bring to a boil, turn down heat to Low, simmer uncovered and reduce until sauce is slightly thick. Add cream, mix and take off heat immediately.

Tips & Notes
If cream is necessary for a traditional dish, use lower fat cream like half and half rather than whipping cream. Add it at the end of the recipe to avoid curdling.
Use no salt added canned tomatoes so you can control the amount of salt in your dishes. Left over tomatoes from the can be refrigerated and used another day. They last up to 3 days in a sealed container and are a great addition to any curry.
Pre-made curry powders and mixes can be found in South Asian ethnic stores. They may reduce the number of spices added to a recipe but can have a lot of added salt. It is best to cook curries from homemade spices or spice blends instead of using store bought curry mixes or powders.

Nutritional Information Per Serving
Calories: 142
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 270mg
Total Carbohydrates: 7g
Dietary Fiber: 1g
Protein: 19g

Source: DiabetesCare.net

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