One of the most popular Indian dishes, this Murgh Makhani, or Butter Chicken, is bursting with flavour but with a healthy twist!
Although this traditional Dehli curry is usually made with butter (hence the name), swapping out the butter for low fat yoghurt still gives it the same creamy taste, but with lower calories and fat, which still all of the flavours from the herbs and spices.
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Instead of serving this curry with rice, I have gone with cauliflower “rice”. It is not that I think that there is anything wrong with rice, not at all, but when it is the bed for a dish, you can’t really taste it anyway, so to me it seems a waste. I love rice when it is the star of a dish, like risotto, but other than that I usually make this healthier alternative. Simply boil up cauliflower and then mash it. You can use this as an alternative to mashed potato too. A great way to get extra vegetables in to your diet.
This meal freezes really well, so it is definitely one for batch cooking and then portioning it out to freeze for quick and healthy meals in the week.
Murgh Makhani (Butter Chicken) recipe – Serves 2:
Murgh Makhani
Ingredients
- 300 g chicken breasts
- 6 tbsp low fat yoghurt
- 400 g chopped tomatoes
- 1 onion finely chopped
- 3 garlic cloves
- 1 tbsp ginger finely chopped
- 1 tbsp olive oil
- 3 cardamom pods
- 3 cloves
- 1 tbsp Garam masala
- 1 tsp Chili powder
- 1 tsp red chilli chopped
- 1 bay leaf
- 1 tsp cumin seeds
- 2 tbsp fresh coriander chopped
Instructions
- Grill the chicken until cooked through.
- Crush the garlic and ginger with a little oil and a pinch of rock salt.
- In a large frying pan heat the oil then fry the garlic/ginger paste until golden brown. Add the onion until cooked.
- Add the tomatoes, cardamom, bay leaf, cloves and cumin seeds. Cook for for 10 minutes.
- Add the Garam Masala and Chili powder, cook for a further 10 minutes.
- Slowly add the yoghurt and stir until mixed together.
- Add the chicken strips and cook until the chicken is heated.
- Remove the cardamom, cloves and bay leaf.
- Serve over rice and sprinkle chopped coriander over the curry.
What other Asian dishes would you like to see a healthy makeover for? Leave a comment below.
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Anna @AnnaTheApple says
10th June 2014 at 1:18 pmSounds tasty. I’ve never had butter chicken before but I love a chicken balti. And cauliflower rice is great but such a faff I find.
Dannii says
10th June 2014 at 2:07 pmDo you think? I think it is just the same as making mashed potatoes. You can also shred the raw cauliflower in a food processor and then cook it in the microwave – much quicker that way.
Mary says
10th June 2014 at 8:34 amI’ve not heard of cauliflower rice before. That’s a great tip! 🙂
Dannii says
10th June 2014 at 9:57 amIt was a bit of a revelation when I tried it.
Jemma @ Celery and Cupcakes says
9th June 2014 at 7:20 amI have a slow cooked butter chicken recipe that I make, so yummy!
Dannii says
9th June 2014 at 10:48 amI haven’t tried mine in the slow cooker yet, but I will do as I love my slow cooker – saves so much time.
Halima says
8th June 2014 at 10:32 pmOh wow, this looks delicious!
x
Dannii says
9th June 2014 at 10:48 amThanks 🙂
Ruby says
8th June 2014 at 8:19 pmThis sound delicious. I’m pescatarian so would have to swap it for Quorn or veg. I keep hearing about cauliflower rice. I need to try it. X
Dannii says
9th June 2014 at 10:48 amYou should definitely try it – it is a really good substitution.
Rita says
8th June 2014 at 7:27 pmWe made this for dinner tonight (I went shopping as soon as I saw you post this) and we all loved it! Thank you so much for sharing recipes that all my family enjoy. It makes staying healthy even easier.
Dannii says
9th June 2014 at 10:49 amYay! I am glad you all like it. I try to come up with recipes that will suit all tastes, or at least can be adapted to suit different tastes.
Jessica says
8th June 2014 at 6:58 pmUnfortunately I’m vegetarian but this sounds like it could be great made with Quorn 🙂
Dannii says
9th June 2014 at 10:49 amWe don’t always eat meat meals and will often swap the chicken for aubergine and mushrooms instead.
gail says
8th June 2014 at 6:07 pmI need this dish pleaseeee <3
Dannii says
9th June 2014 at 10:50 amGive it a go 🙂
Fiona says
8th June 2014 at 5:59 pmThis looks very good. Maybe a bit too much garlic for me though.
Dannii says
9th June 2014 at 10:50 amNo such thing as too much garlic in our house 😉
Ed says
8th June 2014 at 5:50 pmI am trying to bulk at the moment, so eating a lot of chicken. Looking for ways to liven it up a bit in a healthy way and came across this. Great idea.
Dannii says
9th June 2014 at 10:51 amHave you seen my post on ways to liven up chicken breast? https://www.hungryhealthyhappy.com/what-to-do-with-chicken-breast/