It’s one of the most popular dishes on the Indian menu, but while delicious, Butter Chicken can be super high in calories and saturated fats. If you’re looking for a curry that won’t weigh you down and still satisfies that craving, Dr. Michelle Celander, Director of Program and Science at WW (formerly Weight Watchers) has offered up a healthier alternative.
Given the dish’s name, it doesn’t come as much of a surprise that the traditional takeaway version of Butter Chicken is often very high in saturated fats from the butter, creams and fattier cuts of meat such as chicken thighs that make up the dish.
High intakes of saturated fat increase blood cholesterol levels and also place you at a higher risk of heart disease, while also being a contributor to increasing your kilojoule intake which can result in weight gain.
By swapping out these ingredients with lower-fat ‘dupes’, you can lower the fat and kilojoule content of the meal while still satisfying your desire for your favourite takeaway meal.
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15 min prep time and 20 min cook time
- 2 tsp olive oil
- 1 brown onion chopped
- 2 cloves of garlic chopped
- 1 tsp fresh ginger
- 500g skinless chicken breast
- 2 tsp garam masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- ⅓ tsp dried chilli flakes
- 2 cups tomato passata
- 600g pumpkin peeled cut into 2cm pieces
- ¼ cup reduced- fat evaporated milk
- 8 individual pappadums
- 1 cup spinach
- 1 cup frozen peas
- 2 cups cooked basmati rice
- 1 tbsp fresh coriander
- Heat the oil in a saucepan over medium heat. Cook the onion, garlic and ginger, stirring, for 3 minutes or until soft. Add the chicken and cook, stirring, for 1 minute. Add the garam masala, cumin, coriander and chilli flakes and cook, stirring, for 1 minute or until the chicken is well coated in spice. Add the passata and pumpkin. Bring to the boil. Reduce heat and simmer, covered, for 15 minutes. Stir in the milk.
- Meanwhile, cook the pappadums in the microwave following packet instructions.
- Cook the spinach and peas in a saucepan of boiling water for 2 minutes. Drain.
- Divide rice, curry, spinach and peas among serving plates. Serve with the pappadums.