Low Calorie High Protein Butter Chicken Recipe

Embracing the culinary principles of balance, the Mirage Butter Chicken takes a beloved Indian classic and reinvents it with a keen focus on health and wellness. By using lean chicken breast and incorporating protein-rich Greek yogurt and creamy chickpea puree, this recipe delivers a hearty and satisfying meal without compromising on flavor.

Ingredient List

• 500g of boneless, skinless chicken breasts

• 2 cups of low-fat Greek yogurt

• 1 cup of cooked chickpeas

• 1 tablespoon of olive oil

• 1 tablespoon of garam masala

• 1 teaspoon of ground turmeric

• 1 teaspoon of ground coriander

• 1 teaspoon of cumin

• 2 tablespoons of tomato paste

• 1 large onion, finely chopped

• 4 cloves of garlic, minced

• 1 cup of low-sodium chicken broth

• Salt and pepper to taste

• Fresh cilantro leaves for garnish

Preparation Steps

1. Begin by marinating the chicken in Greek yogurt, garam masala, turmeric, coriander, cumin, and a dash of salt. Cover and refrigerate for at least 2 hours, or overnight for deeper flavor.

2. Blend the cooked chickpeas with a tablespoon of olive oil until smooth and creamy.

3. In a large pan, heat the olive oil over medium heat. Sauté the chopped onions and minced garlic until they become translucent.

4. Add the chicken to the pan and cook until golden brown on all sides.

5. Stir in the tomato paste, chickpea puree, and chicken broth, ensuring that the chicken is well-coated.

6. Reduce heat, cover the pan, and let it simmer for 20-30 minutes, or until the chicken is fully cooked.

7. Adjust seasoning with salt and pepper, then garnish with fresh cilantro leaves before serving.

Cooking Time & Servings

Preparation Time: 2 hours 15 minutes Cooking Time: 40 minutes Yields: 4 servings

Nutritional Information (per serving)

Calories: 280 Total Carbs: 15g Sodium: 180mg Fiber: 5g Fat: 6g Protein: 40g

Chef's Tips

• To achieve the best flavor, marinate the chicken overnight.

• You can adjust the thickness of your sauce by adding more or less chicken broth.

• For added heat, include chopped fresh chili or a sprinkle of chili powder.

• This dish pairs well with whole grain naan or brown basmati rice for a complete, fiber-rich meal.

• You can also throw in a tablespoon or two of butter. It won’t kill you.

Drink Pairing

For a wine pairing, choose a medium-bodied white wine like a Viognier, which has enough acidity and aromatic intensity to complement the spiced flavors of this dish. Alternatively, for a non-alcoholic option, consider a chilled hibiscus tea for its tangy and refreshing properties.