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.
Ingredients – Serves 2:
– 2 chicken breasts, cooked and cut into strips
– 6 tbsp low fat yoghurt
– 1 tin chopped tomatoes
– 1 onion, finely chopped.
– 3 cloves of garlic
– 1 inch piece of root ginger
– 1 tbsp olive oil
– 3 cardamom pods
– 3 cloves
– 1 tbsp Garam masala
– 1 tsp Chili powder
– 1 tsp chopped red chilli
– 1 bay leaf
– 1 tsp cumin seeds
– 2 tbsp fresh coriander, chopped
1) Grill the chicken until cooked through. Cut into strips and put to one side.
2) Crush the garlic and ginger with a little oil and a pinch of rock salt.
3) Spray a large frying pan with oil then fry the garlic/ginger paste until golden brown. Add the onion until cooked.
4) Add the tomatoes, cardamom, bay leaf, cloves and cumin seeds. Cook for for 10 minutes.
5) Add Garam Masala and Chili powder to taste, cook for a further 10 minutes.
6) Slowly add the yoghurt and stir until mixed together.
7) Add the chicken strips and cook until the chicken is heated.
8)
Remove the cardamom, cloves and bay leaf.
9) 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.
Nutritional Information – per person (for curry only)
Calories: 402
Fat: 12
Carbs: 15
Protein: 55
Fibre: 3
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Anna @AnnaTheApple says
Sounds 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
Do 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
I’ve not heard of cauliflower rice before. That’s a great tip! 🙂
Dannii says
It was a bit of a revelation when I tried it.
Jemma @ Celery and Cupcakes says
I have a slow cooked butter chicken recipe that I make, so yummy!
Dannii says
I 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
Oh wow, this looks delicious!
x
Dannii says
Thanks 🙂
Ruby says
This 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
You should definitely try it – it is a really good substitution.
Rita says
We 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
Yay! 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
Unfortunately I’m vegetarian but this sounds like it could be great made with Quorn 🙂
Dannii says
We don’t always eat meat meals and will often swap the chicken for aubergine and mushrooms instead.
gail says
I need this dish pleaseeee <3
Dannii says
Give it a go 🙂
Fiona says
This looks very good. Maybe a bit too much garlic for me though.
Dannii says
No such thing as too much garlic in our house 😉
Ed says
I 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
Have you seen my post on ways to liven up chicken breast? http://www.hungryhealthyhappy.com/what-to-do-with-chicken-breast/
Selena says
Would this work with tofu instead of chicken?
Dannii says
It would!
Gabby says
I have pinned this to make next week.
I just want to say that I really enjoy your recipes. I made your healthy chocolate bars last week and they were so good. I eat a lot of chocolate, but knowing this was a lot better for me really helped. I look forward to trying more of your recipes xx
Dannii says
Thank you 🙂 I am really glad you are enjoying all my recipes.
Vicky says
I am going to make this, but without the chilli as I find pepper too spicy for me. But I enjoy all the other flavours.
Dannii says
I also find that if something is too spicy, I add some yoghurt to cool it down.
Lucy says
I have just added this to my meal plan for next week. Looking forward to trying it 🙂
Dannii says
Enjoy!
Rachel says
This looks really good Dannii. I am still holding out for your book! I have printed off all your recipes, but it would be nice to have them all together in a book instead of stuffed in to a folder 🙂
Dannii says
It is being worked on as we speak 😀
Jane says
How long would you say it would keep in the fridge for as leftovers? It sounds lovely.
Dannii says
A couple of days at most. But you can freeze it.
Ava says
I love all the herbs and spices in this. My husband doesn’t like overly spicy food though, so how spicy would you say it is?
Dannii says
It is a medium spice I would say. You could add extra yoghurt to his portion to cool it down a bit.
Rach @ This Italian Family says
This looks yummy!
Dannii says
Thanks 🙂
Erin says
How many people does this serve?
Dannii says
It serves 2.
Louise says
Thanks for the tip about freezing. Perhaps a whole post on meals that work well for batch cooking and freezing would be good?
Dannii says
I have that on my list of posts to do 🙂
Renee says
Nice recipe Dannii. Do you add any flavours to your cauliflower, like herbs or spices, or just keep it plain?
Dannii says
No, I just keep it plain when it is the base for a curry. But when I have it as a side to plain chicken or something, them I will add some lemon juice and coriander.
Hayley says
We always order a massive blow-out takeaway curry each week and we feel horrible after it. This recipe has come at the perfect time as my boyfriend and I decided on Friday after another blow-out that we were going to start making it ourselves instead. We are saving for a big holiday next year, so it will help us save some money and be healthier too.
Dannii says
That was the biggest motivation for us to cut out takeaways, we just felt so ill after them. You will really notice the difference. Take a look at my healthy takeaway section in my recipes for more ideas.
Camilla says
Do you have any suggestions on how to make a korma healthier?
Dannii says
Use light coconut milk and yoghurt.
Caroline says
Any healthy Asian recipes would be great, it is a favourite in our family. Any curry, noodles, spicy soups are our favourites.
Dannii says
Coming up 🙂
Lisa Prince (@BEAUTY_IIAO) says
love how these recipes always make my mouth water definietly something i would enjoy
Dannii says
Thank you 😀
Maria says
I really like the sound of this. We usually make a curry every Friday night, but we don’t venture far away from the usual curries, so I will try this next week. Thanks for the recipe.
Dannii says
You’re welcome. Enjoy!
Michelle Murray says
Sounds yum and I love the look of cauliflower mash.
Dannii says
I have added it!
Kasey says
Do you have a recipe for a healthy chicken tikka masala? I love those and usually just buy the WW ready meals, but I want to try and make a healthy version myself.
Dannii says
I have one coming soon, so make sure you are subscribed to the blog to see when it is posted.
Jacqui says
Omg! Butter chicken is my favourite dish at our curry house. I thought it was one of those things that would always be unhealthy. I never thought to try it with yoghurt instead of butter. Thanks HHH!
Dannii says
Yoghurt is always a great sub for butter.
You’re welcome 🙂
Victoria says
This sounds absolute delicious! I need to exchange the yogurt with dairy free one, other then this it’s a go! Yum! I love Indian food, but usually stay away from it, because it’s often loaded with fat.
I’ve got to your site, becaue you repinned an image on Pinterest. But I wanted to congratulate you on your wonderful and healthy weight loss and the courage it must have taken you to get started and to stick to it!
I have not quite the similar weightloss story, I neede only to loose about 30lbs and did since last spring, when I went to change my lifestyle and since then have become about 70% raw and on a weat and dairy free diet.
I write a blog like you and post many drink recipes….www.victoriainteriors.blogspot.com, read there if you like and go to the Home and Living section for a look at recipes.
I have the highest respect for your success!
Dannii says
Thank you very much for the kind words 🙂 Good luck with your own weight loss journey.