bal's no-butter chicken

"Growing up vegetarian, I had never eaten butter chicken. The first time I tried it was in a restaurant here in Canada, and I could see why people loved it — chicken cooked with cream and ghee (Indian butter) — but I was turned off by the heaviness of the sauce. It inspired me to create my own healthy version of this popular Indian dish. My 14-year-old daughter cannot get enough of this, and every time her friends stay over, they say I can't believe it's not butter...chicken."

- Bal Arneson


Preparation Time: 30 minutesNo-butter chicken
Servings: 4 servings

Nutrient values per serving

Energy: 234 Calories
Protein: 30 g
Fat: 5 g
Carbohydrates: 17 g
Sugar: 11 g
Fibre: 2 g
Sodium: 678 mg


Cooking spray
1 large onion pureé
2 tablespoons crushed fresh garlic
2 tablespoon grated fresh ginger
2 tablespoons tomato paste
1 tablespoon brown sugar
1 tablespoon cumin seeds
1 tablespoon garam masala
1 teaspoon red chile flakes
1 teaspoon turmeric
1 teaspoon salt
2 boneless skinless chicken breasts, cut into cubes
1 cup plain yogurt
1/3 cup water
Cilantro, chopped

Serving suggestion: Serve with roti or rice.


1. Put a large non-stick skillet over medium-high heat and spray it with cooking spray.
2. When it starts to get hot, add the onion, garlic, and ginger and cook for 4 minutes, or until the onion is golden.
3. Add the tomato paste, brown sugar, cumin seeds, garam masala, red chili flakes, turmeric, and salt and cook for 2 minutes.
4. Add the chicken cubes and stir well to coat.
5. Add the yogurt and water and let simmer, stirring until the chicken is done, for about 25 minutes.

Serve the chicken with roti or rice.

Recipe Source: Adapted from Bal's No-Butter Chicken by Bal Arneson

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