Butter Chicken (lean)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 130 g chicken breast (cubed)130g

Vegetables· 2

  • 8 g garlic (minced)8g
  • 6 g ginger (minced)6g

Sauces· 1

  • 30 g tomato purée30g

Spices· 3

  • 4 g curry powder4g
  • 2 g paprika(staple)2g
  • pinch of salt(staple)2g

Dairy· 1

  • 40 g low-fat Greek yogurt40g

Fats & oils· 2

  • 10 g cashew nuts10g
  • 5 g cooking oil (1 tsp)5g
  1. 5 min · hands-free

    Cube the chicken and marinate 5 min in half the Greek yogurt, half the curry powder and a pinch of salt. Sear in a non-stick pan with half the oil over medium-high until browned on all sides, ~5 min, then set aside.

    Why? The lactic acid in yogurt tenderises the breast fibres so even lean meat stays juicy — this replaces the softness the original buys with butter and deep-frying, at almost no calorie cost.

    Tip: Brown the chicken before it goes into the sauce — the Maillard char is where a lot of the richness comes from.

    05:00

    Next up:In the same pan, heat the rest of the oil and sauté the garlic and ginger 1 min, then stir in the tomato purée, remaining curry powder and paprika; fry 1 min until deep red.

  2. In the same pan, heat the rest of the oil and sauté the garlic and ginger 1 min, then stir in the tomato purée, remaining curry powder and paprika; fry 1 min until deep red.

    Why? Tomato purée gives the dish its colour and body, standing in for a long simmer of fresh tomatoes so you get a thick, restaurant-style base within 30 minutes.
    Watch out: Tomato purée has sugar and scorches fast — keep the heat moderate and stop as soon as it smells fragrant.

    Next up:Blend the cashews with 120 ml warm water into a smooth cashew cream, pour into the pan and simmer gently 3 min until thick.

  3. 3 min · hands-free

    Blend the cashews with 120 ml warm water into a smooth cashew cream, pour into the pan and simmer gently 3 min until thick.

    Why? Cashew cream builds that buttery smoothness from natural nut fat — 10 g of cashews costs far fewer calories than the spoonfuls of cream and butter it replaces, and that swap is the heart of this makeover.
    03:00

    Next up:Turn off the heat, stir in the remaining Greek yogurt and the seared chicken, and fold through for 1 min on residual heat. Serve with half a bowl of basmati rice.

  4. Turn off the heat, stir in the remaining Greek yogurt and the seared chicken, and fold through for 1 min on residual heat. Serve with half a bowl of basmati rice.

    Why? Stir the yogurt in off the heat so it doesn't split or curdle — finishing cool keeps its fresh tang, standing in for the cream in the original.

    Tip: Finish with fresh coriander and a dusting of paprika for instant colour and aroma.