No Butter Chicken

Eating healthy is easier if you cook at home! But it can still have its challenges. What do you do when you want great, in your face, flavor without excess salt or heavy fats? Sometimes the answer is to load up with spices. Today’s recipe, for No Butter Chicken, leaves no doubt that spices can deliver an amazingly flavorful–and low calorie– dish. 

No Butter Chicken

I had the good fortune to see No Butter Chicken prepared by its creator, Food Network’s Bal Arneson, who was giving at a demonstration at my mother’s retirement community. To prove how easy preparation really is, Bal got two of the residents up to do the cooking, with a little coaching on the side. Afterwards we were all served samples prepared by the cooking staff, demonstrating that this is a dish with broad appeal–despite (because of?)  a little “heat” from the Indian seasonings.   

Preparing No Butter Chicken is easy!

As an added bonus, many of the seasonings in here are believed to have health benefits. Per the American Chiropractor, spices such as garlic, ginger and turmeric have anti-inflammatory and anti-oxidant benefits that may help with cancer prevention and diseases like arthritis! 

Interestingly, my husband won’t touch a dish he perceives as hot–no salsa above “mild” for him. But he loves this and would have eaten the full recipe by himself if I let him. On the other hand my daughter found it spicier than she prefers, ate a modest amount, then passed her leftovers on to her dad.   We’ll just have to keep working on her, because this dish is going to be a regular at our house! 

No Butter Chicken

2015-04-16 16:20:13

Serves 4

No Butter Chicken, leaves no doubt that spices can deliver an amazingly flavorful--and low calorie-- dish.

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Prep Time

5 min

Cook Time

20 min

Total Time

25 min

Prep Time

5 min

Cook Time

20 min

Total Time

25 min

301 calories

12 g

97 g

11 g

37 g

2 g

212 g

697 g

8 g

0 g

8 g

Nutrition Facts

Serving Size

212g

Servings

4

Amount Per Serving

Calories 301

Calories from Fat 100

% Daily Value *

Total Fat 11g

17%

Saturated Fat 2g

8%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 6g

Cholesterol 97mg

32%

Sodium 697mg

29%

Total Carbohydrates 12g

4%

Dietary Fiber 1g

4%

Sugars 8g

Protein 37g

Vitamin A

5%

Vitamin C

8%

Calcium

6%

Iron

10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. • 2 tablespoons oil
2. • 1 small onion, chopped
3. • 2 tablespoons chopped fresh garlic
4. • 1 tablespoon chopped fresh ginger
5. • 2 tablespoons tomato paste
6. • 1 tablespoon brown sugar
7. • 1 tablespoon ground cumin
8. • 1 tablespoon garam masala (see substitution below)
9. • 1/2 teaspoon red chile flakes
10. • 1 teaspoon turmeric
11. • 1 teaspoon salt
12. • 1 pound boneless, skinless chicken breasts, cut into bite sized cubes (about 2 breasts)
13. • 1/4 cup nonfat yogurt
14. • 1/2 cup water

Instructions

1. Put a large skillet over medium-high heat and add the oil. When it starts to get hot, add the onion and ginger and cook for 4 minutes, or until caramelized. Add the garlic and cook for another minutes.
2. Add the tomato paste, brown sugar, cumin, garam masala (see substitution below), red chile flakes, turmeric, and salt and cook for 2 minutes.
3. Add the chicken cubes and stir well to coat. Add the yogurt and water and cook, stirring until the chicken is done, about 8 minutes. Serve with rice.

Notes

1. To make a substitute for the garam masala I used 1 t coriander, 1 t ground pepper, ½ t cardamom, ½ t cinnamon, pinch cloves

beta

calories

301

fat

11g

protein

37g

carbs

12g

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