61g Protein Butter Chicken (Low Calorie)
ID: 50aba334...
A high-protein, low-calorie spin on classic butter chicken that replaces heavy cream and butter with silken tofu and zero-fat Greek yogurt, maintaining an incredibly rich and creamy texture.
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🍳 Cooking Flow
Marinate chicken cubes in yogurt, garlic, ginger, and spices, then sear until cooked. → Sauté onions with garlic, ginger, tomato paste, crushed tomatoes, and spices to make the sauce base. → Blend silken tofu, then blend it together with the tomato sauce base until perfectly smooth. → Combine the creamy sauce and cooked chicken in the pan and simmer. → Serve over rice garnished with yogurt and fresh cilantro.
Cooking Steps
Brief Cooking Order
Marinate chicken cubes in yogurt, garlic, ginger, and spices, then sear until cooked. → Sauté onions with garlic, ginger, tomato paste, crushed tomatoes, and spices to make the sauce base. → Blend silken tofu, then blend it together with the tomato sauce base until perfectly smooth. → Combine the creamy sauce and cooked chicken in the pan and simmer. → Serve over rice garnished with yogurt and fresh cilantro.
Introduction
A high-protein, low-calorie spin on classic butter chicken that replaces heavy cream and butter with silken tofu and zero-fat Greek yogurt, maintaining an incredibly rich and creamy texture.
Step 1
Cut the chicken breast into bite-sized cubes.
Step 2
In a bowl, combine the cubed chicken with 1 cup of zero-fat Greek yogurt, half of the grated garlic and ginger, garam masala, cumin, coriander, turmeric, chili powder, and salt. Mix well to marinate.
Step 3
Sear the marinated chicken in a hot pan until cooked through and slightly charred. Remove the chicken from the pan and set aside.
Step 4
In the same pan, sauté the diced onion until translucent. Add the remaining grated garlic, ginger, and tomato paste, stirring to combine.
Step 5
Pour in the canned crushed tomatoes, then add the dried fenugreek leaves, turmeric, chili powder, and garam masala. Simmer the sauce for a few minutes.
Ingredients List
Important Notes
Silken tofu is the key ingredient that replaces heavy cream, adding high-quality protein while dramatically reducing total calories and fat.
Ensure you use silken tofu (shelf-stable or refrigerated) rather than firm tofu, as only silken tofu can blend into a completely smooth, velvety sauce.
For the best flavor, allow the chicken to marinate in the yogurt-spice mixture for at least 15-30 minutes if time allows.
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