Free 12WBT Recipe: Butter Chicken

Nutrition // Caroline Attwood

Butter chicken needn’t be laden with calories – this tasty option still feels rich, but only has 321 calories per serve! It’s perfect for a family meal.

12WBT’s Butter Chicken

  • 2 serves
  • 10 min prep time
  • 35 min cooking time
  • 321 calories per serve

Ingredients

  • 1g olive oil spray
  • 1/2 onion (73g), finely chopped
  • 200g lean chicken breast, cut into 3cm pieces
  • 1 tablespoons tandoori paste (23g)
  • 1/2 cups salt reduced chicken stock liquid (120g)
  • 1/2  400g cans diced tomato (200g)
  • 1/4 cups dried red lentils (50g)
  • 1 1/2 tablespoons light cream (30g)
  • 4 pappadam (40g)
  • 2 tablespoons fresh coriander (6g)

Method

  1. Spray a non-stick frying pan with oil and heat over medium-low heat. Add onion and cook, stirring often, for 5 minutes or until soft.
  2. Increase heat to medium-high and add chicken. Cook, turning occasionally, for 4 minutes or until golden. Add curry paste and cook, stirring, for 1 minute.
  3. Add stock, tomatoes and lentils. Bring to the boil. Reduce heat to low and simmer for 20-25 minutes, or until lentils are tender. Stir regularly, and more often towards end of cooking. Stir in cream and cook for about 1 minute or until heated through.
  4. Lightly spray pappadams with oil and cook on a sheet of paper towel in the microwave for 45 seconds or until puffed.
  5. Divide curry between dishes and serve topped with the coriander leaves, with pappadam on the side.

Mish tips

  • If mixture looks dry during cooking, add a little water.
  • Member recipes are submitted and checked to make sure they tick all the boxes in terms of health, nutrition, calories and taste.
  • Serve with a cup of non-starchy vegetables; like broccoli, cauliflower, green beans or carrots.

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