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Overhead shot of a large dark karahi pan on a gas hob, filled with a vibrant deep-orange butter chicken curry garnished with fresh coriander leaves and slit green chillies.
high-proteingluten-freeone-pancomfort-food

Lighter Butter Chicken

All the warming, fragrant depth of a classic butter chicken, made lighter by swapping heavy cream and butter for yoghurt and a small amount of oil, without losing any of the comfort.

Prep 15 min Cook 40 min 4 servings

Nutrition per serving

390 kcal calories
38 g protein
14 g carbs
18 g fat
9 g sugar
Fibre 3g
Added sugar 0g
Sodium 520mg
See how it compares to the classic ↓

In the clinic

71% less saturated fat

Old Delhi-style butter chicken this version

Compared to Old Delhi-style butter chicken (BBC Good Food)

Classically made with a full stick of butter, double cream and sometimes added sugar in the sauce, pushing saturated fat and calories significantly higher.

−50% sodium −47% fat +31% protein
Per serving Old Delhi-style butter chicken This recipe Difference
Calories 472 kcal 390 kcal −17%
Carbs 11g 14g +27%
Fat 34g 18g −47%
Saturated fat 17g 5g −71%
Sugar 10g 9g −10%
Sodium 1040mg 520mg −50%
Fibre 3g 3g no change
Protein 29g 38g +31%

What changed

  • Double cream (150 ml or more) Full-fat natural yoghurt (150 g)

    Cuts saturated fat by roughly two thirds while still giving the sauce its creamy body, and adds a small amount of protein.

  • Large knob of butter (50 g or more) for the sauce One tablespoon of rapeseed or light olive oil

    Replaces most of the saturated fat with unsaturated fat, which is better for heart health.

  • Added sugar or honey to balance acidity No added sweetener. ripe tomatoes and caramelised onion provide natural sweetness

    Removes added sugar entirely, so the dish's sweetness comes only from whole ingredients.

  • Skinless chicken thighs in heavy marinade Skinless chicken breast or thigh marinated in spiced yoghurt

    A yoghurt marinade tenderises the meat without needing excess oil, keeping calories lower.

Per serving. Our figures are estimates; the comparison's are the published nutrition of the BBC Good Food recipe.

Priyanka shared this gorgeous pot in the family group chat and it is easy to see why everyone wanted the recipe. A rich, deeply spiced tomato and yoghurt sauce coats tender chicken pieces, topped with a generous handful of fresh coriander and green chillies.

Ingredients

Servings 4
  • 700 g Skinless, boneless chicken thighs or breasts, cut into large chunks
  • 150 g Full-fat natural yoghurt, divided: 100 g for marinade, 50 g for sauce
  • 1 tsp Ground turmeric
  • 1.5 tsp Kashmiri chilli powder or mild chilli powder
  • 1 tsp Garam masala, for marinade
  • 1 tsp Ground cumin
  • 1 tsp Ground coriander
  • 1 tbsp Rapeseed oil or light olive oil
  • 2 Medium onions, finely sliced
  • 4 cloves Garlic, minced
  • 25 g Fresh ginger, peeled and grated
  • 400 g Tinned chopped tomatoes
  • 2 Ripe tomatoes, roughly chopped
  • 1 tsp Garam masala, for the sauce
  • 1 tsp Dried fenugreek leaves (kasuri methi), rubbed between palms before adding
  • 2 Green chillies, slit lengthways, adjust to heat preference
  • Salt, to taste
  • 20 g Fresh coriander, roughly torn, to serve

Compared to Old Delhi-style butter chicken (BBC Good Food)

17% fewer calories31% more protein10% less sugar47% less fat Full comparison ↑

Instructions

  1. In a large bowl, combine 100 g of the yoghurt with the turmeric, chilli powder, the first teaspoon of garam masala, cumin and ground coriander. Add the chicken pieces, season with salt and toss well to coat. Leave to marinate for at least 30 minutes at room temperature, or cover and refrigerate for up to 8 hours.

  2. Heat the oil in a large, heavy-based pan or karahi over a medium-high heat. Add the marinated chicken pieces in a single layer and cook for 3 to 4 minutes per side until lightly charred at the edges and just cooked through. Remove the chicken from the pan and set aside.

  3. Reduce the heat to medium and add the sliced onions to the same pan. Cook, stirring regularly, for 10 to 12 minutes until soft and a deep golden brown. Add a splash of water if they begin to stick.

  4. Stir in the garlic and ginger and cook for 2 minutes until fragrant. Add the tinned and fresh tomatoes along with the slit green chillies. Cook for 10 minutes, stirring occasionally, until the tomatoes have broken down and the oil begins to separate at the edges.

  5. Use a stick blender to blitz the sauce until smooth, or transfer carefully to a standing blender and blend in batches. Return the sauce to the pan over a low heat.

  6. Stir in the remaining 50 g of yoghurt a spoonful at a time to prevent it splitting. Add the second teaspoon of garam masala and the kasuri methi. Taste and adjust seasoning with salt.

  7. Return the cooked chicken pieces to the sauce and stir gently to coat. Simmer on a low heat for 5 to 8 minutes until the chicken is heated through and the sauce has thickened to your liking.

  8. Scatter generously with fresh coriander and serve hot with wholemeal chapattis, basmati rice or cauliflower rice.