Diabetes-friendly butter chicken

Butter chicken is a classic Indian dish. Creamy and flavourful, you can make it even more healthy with low-fat yoghurt and coconut milk. And with some simple twists, you can enjoy this traditional delicacy without worrying about your blood sugar.

Ingredients

For marinated chicken:

• Boneless, skinless chicken thighs, (1kg) cut into bite-sized pieces
• Low-fat plain yoghurt, ¾ cup (190g)
• 4 cloves garlic, minced
• Turmeric, 1 tsp (5g)
• Coriander powder, 1 tsp (5g)
• Salt, 1 tsp (5g)
• Ground ginger, ½ tsp (2.5g)
• Paprika, ½ tsp (2.5g)

For butter chicken sauce:

• ½ large onion, finely chopped
• 1 can tomato puree, 400g
• 2 cloves garlic, minced
• Low fat butter, 2 tbsp (30g)
• Light coconut milk, ½ cup (120ml)
• Curry powder, 1 tbsp (15g)
• Ground cumin, 1 tsp (5g)
• Ground ginger, 1 tsp (5g)
• Paprika, 1 tsp (5g)
• Salt, ¾ tsp (3g)
• Fresh cilantro (optional), for garnish

Method

1. To make the marinade, in a large bowl mix the yoghurt, garlic, turmeric, coriander powder, salt, ground ginger, and paprika.
2. Once the marinade is mixed, add the chicken and make sure it’s coated in the marinade. Chill for at least 3 hours.
3. Sauté the onions in butter, then add the garlic, cooking until fragrant.
4. Stir in the tomato puree, coconut milk, spices, and marinated chicken.
5. Simmer for 20 minutes, until the chicken is cooked and the sauce has thickened.
6. Serve hot with whole wheat bread or chapati.

Storage: Store leftover butter chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.

Nutritional information

Per serving:

Calories - 190kcal

Fat - 8g

Carbohydrate - 6g

Protein - 22g

Sodium - 400mg

Sugar - 1g

Fibre - 1g