Healthy Butter Chicken (Murgh Makhani)

Name: Healthy Butter Chicken (Murgh Makhani)
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Yield: 4 serving(s)
Ingredients: cooking spray; 1 lb boneless skinless chicken breast, cut into bite sized cubes; 1 onion, chopped finely; 1 teaspoon canola oil; 1/4 teaspoon turmeric powder; 2 tablespoons butter; 1 tablespoon lemon juice; 1 tablespoon freshly grated gingerroot; 1 tablespoon chopped garlic; 1 tablespoon garam masala; 1/2 teaspoon cayenne pepper; 1 teaspoon salt; 1 teaspoon black pepper; 1 teaspoon ground cumin; 1 cup whole milk; 1 tablespoon tomato paste; 1 cup tomato puree; 1/4 cup nonfat plain yogurt; 1 cup water

(1)

Recipe by DrGaellon

Stolen from Sapna Magazine Online, edited for clarity. This version has 75% less fat and 60% fewer calories than the traditional Murgh Makhani. Edited 6/18/08 based on commenters.

READY IN: 1hr 10mins

SERVES: 4

UNITS: US

INGREDIENTS

Nutrition

cooking spray
1

lb boneless skinless chicken breast, cut into bite sized cubes
1

onion, chopped finely
1

teaspoon canola oil
¹⁄₄

teaspoon turmeric powder
2

tablespoons butter
1

tablespoon lemon juice
1

tablespoon freshly grated gingerroot
1

tablespoon chopped garlic
1

tablespoon garam masala
¹⁄₂

teaspoon cayenne pepper
1

teaspoon salt
1

teaspoon black pepper
1

teaspoon ground cumin
1

cup whole milk
1

tablespoon tomato paste
1

cup tomato puree
¹⁄₄

cup nonfat plain yogurt
1

cup water

DIRECTIONS

Spray a 12" nonstick skillet with cooking spray and sear the chicken cubes. Once done, take the chicken out of the pan and put aside.
Sauté onion in one teaspoon of canola oil on low heat.
Add turmeric powder and sauté for another 1 minute, stirring constantly. Add tomato paste and sauté another minute.
Add butter, lemon juice, ginger, garlic, garam masala, cayenne pepper, salt, pepper, cumin and sauté for another 5 minutes, stirring occasionally.
Add chicken back to the pan and cook for another 3 minutes.
Stir in milk, yogurt, tomato puree, and water.
Simmer for 30-45 minutes, or until sauce has thickened.

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