Heart Healthy Butter Chicken with Ginger Brown Basmati Rice Recipe
This Butter Chicken recipe, or Murgh Makhani, is a boldly flavorful and healthy variation of the traditional Indian-inspired dish. Juicy, spiced chicken thighs are simmered in a velvety rich curry and served on a bed of zesty brown rice for a satisfyingly nutritious entrée.
Ingredients
Recipe yields 4 servings
Chicken
1 cup nonfat plain Greek yogurt
1 Tbsp fresh lemon juice
2 tsp garam masala
1 tsp ground turmeric
1/2 tsp dried fenugreek leaves
1/2 tsp chili powder
1 Tbsp fresh ginger, peeled and minced
2 garlic cloves, minced
1 1/2 lbs boneless, skinless chicken thighs, cut into bite-size pieces
1 Tbsp ghee, divided
Fresh cilantro leaves, for garnish
Curry
1 Tbsp ghee
1/2 large red onion, chopped
1 cup no salt added tomato purée
1 cup light coconut milk
2 garlic cloves, minced
1 Tbsp fresh ginger, peeled and minced
1/2 Tbsp brown sugar, packed
2 tsp garam masala
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground turmeric
1/2 tsp chili powder
1/2 tsp Kosher salt
1/2 tsp dried fenugreek leaves
Rice
2 cups cooked brown basmati rice
2 Tbsp fresh ginger, peeled and minced
1 Tbsp chopped fresh cilantro
2 tsp lemon zest
1 tsp cracked black pepper
Directions
Chicken
Step 1
In a medium mixing bowl, add all of the ingredients except the chicken and mix until well combined. Add the chicken and stir to coat evenly. Cover with plastic wrap and refrigerate overnight, or up to 24 hours.
Step 2
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.
Curry
Step 1
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.
Step 2
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.
Step 3
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).
Step 4
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.
Rice
Step 1
Add all of the ingredients to a mixing bowl and stir until well combined.
Step 2
Serve the rice in bowls and spoon the butter chicken on top. Garnish with fresh cilantro, if desired. Enjoy!
Time: 45 minutes
Servings: 4
Calories: 373
Make this for:
Dietary Review:
Christina Wright, RD, LDN
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 4 oz chicken, 1/2 cup curry, 1/2 cup rice
Per serving:
calories:373
total fat:17g
sat fat:5g
cholesterol:154mg
sodium:174mg
total carb:16g
fibers:1g
sugars:2g
proteins:40g
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About This Healthy Recipe
Searching for a healthy kid-friendly recipe that is both delicious and nutritious? Look no further as we have just the recipe for you! This low-sodium Butter Chicken recipe, also known as Murgh Makhani, is a protein-packed, boldly-flavored recipe that is sure to be a hit amongst adults and kids. Another great thing about this recipe? It is low-fat and high protein! In fact, each serving contains just 17 grams of total fat and 40 grams of protein making this a deliciously heart-healthy recipe. Just when it seems like this recipe is too good to be true, it gets even better! In addition to being heart-healthy, this recipe is also low-carb (16g) making this dish a great option for anyone in search of a diabetic-friendly recipe. Since this recipe contains no wheat products it is 100% gluten-free making it an ideal recipe for anyone with gluten allergies. At just 373 calories per serving and ready in only 45 minutes, you will be eating healthy in no time! Enjoy!
Thank you!