This heart healthy butter chicken is a flavorful, diabetic-friendly, and puts a gluten free twist on the classic Indian-inspired dish. Made with lean chicken thighs, bold spices, and a velvety tomato-coconut curry, it’s a low calorie and low sodium chicken recipe perfect for a heart healthy diet. Paired with zesty brown rice, this dish delivers bold flavors and wholesome nutrition in every bite.
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If you are searching for a healthy chicken recipe that doesn’t skimp on flavor, this is the recipe for you. This delicious butter chicken is packed with protein (40 grams!) and boldly flavored, ensuring that it is a hit with the whole family. In addition to being heart-healthy, the dish is low-carb (16g), making it a great diabetic-friendly chicken recipe. And if you are gluten sensitive, you can enjoy this dish because it is 100% gluten-free. Ready in under an hour, you’ll be enjoying a flavorful Indian chicken dinner in no time!
Don’t let the ingredients list fool you! This easy chicken and rice recipe will quickly become one of your favorite healthy chicken dinners. Most restaurant versions of this dish contain a lot of sodium, but we made this low sodium chicken recipe by eliminating most of the salt from the marinade and curry and replacing it with a bold mix of Indian-inspired herbs and spices.
There are a number of delicious side dishes that pair well with the boldly spiced and marinated chicken. One of our favorites is herbed basmati rice, the perfect heart healthy accompaniment. The beauty of this dish is that you can customize the flavor as much or as little as you like – so be creative! You can also serve the dish with a side of vegetables for more fiber and healthy nutrients.
Butter chicken tends to be a heavy meal when ordered at a restaurant, but this homemade version is lighter and healthier. One serving of this low calorie chicken meal clocks in at only 373 calories. In addition, with only 174mg of sodium and 5g of saturated fat, it makes for a delicious heart healthy chicken recipe.
Recipe yields 4 servings
In a medium mixing bowl, add Greek yogurt, lemon juice, garam masala, turmeric, fenugreek leaves, chili powder, ginger and garlic; mix until well combined. Add the chicken and stir to coat evenly. Cover with plastic wrap and refrigerate overnight, or up to 24 hours.
Heat 1 teaspoon of the ghee in a large skillet over medium-high heat. Add ⅓ of the chicken, making sure not to crowd the pan (Note: do not shake off any marinade). Brown the chicken for 3 minutes on each side. Remove from the pan, set aside and keep warm. Wipe the pan clean with a paper towel. Repeat with the remaining chicken.
Heat the ghee in the same pan after wiping clean with a paper towel. Add the onions and cook for 5 minutes, stirring occasionally while scraping up any browned bits on the bottom of the pan.
Add the garlic and ginger and sauté until fragrant, about 1 minute. Add the garam masala, cumin, coriander and turmeric and cook, stirring occasionally, for about 30 seconds until fragrant. Add the tomato purée, chili powder and salt and simmer for 10 minutes, stirring occasionally until the sauce thickens.
Remove from heat and carefully transfer the sauce to a blender or food processor and blend until smooth. If needed, add a tablespoon of water at a time to help the sauce blend (up to ⅓ cup).
Return the puréed sauce back to the pan and add the milk, sugars and fenugreek leaves; stir to combine. Add the chicken, juices and any remaining marinade to the pan. Cook over low heat and simmer for about 10 to 15 minutes until the chicken is cooked through. Remove from heat and cover to keep warm.
Add all of the ingredients to a mixing bowl and stir until well combined.
Serve the rice in bowls and spoon the butter chicken on top. Garnish with fresh cilantro or sliced green onion, if desired. Enjoy!