Heart-Healthy Butter Chicken with Rice
Elevate your dinner routine with this Heart-Healthy Butter Chicken with Rice, a wholesome twist on the classic comfort food. Packed with lean chicken breast, antioxidant-rich spices like turmeric and garam masala, and creamy light coconut milk, this dish delivers bold Indian-inspired flavors while keeping it nutritious. Served over nutty brown rice, this recipe is fiber-rich and perfect for a satisfying yet guilt-free meal. The marinade of low-fat Greek yogurt, garlic, and ginger ensures tender, flavorful chicken in every bite, while a garnish of fresh cilantro and zesty lemon adds a refreshing pop. With a prep time of just 20 minutes and simple steps, this butter chicken is an easy-to-make dinner that’s as nourishing as it is delicious. Ideal for those seeking heart-healthy recipes that don’t compromise on taste!
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 120 grams Low-fat plain Greek yogurt
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Coriander powder
- 400 grams Canned crushed tomatoes
- 200 ml Coconut milk, light
- 1 tablespoon Olive oil
- 1 cup Brown rice
- 2 cups Water
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 2 Lemon wedges
Instructions
Begin by preparing the chicken marinade. In a large bowl, mix the Greek yogurt, minced garlic, ginger, garam masala, turmeric, ground cumin, coriander powder, and salt. Add the chicken breast pieces and coat them thoroughly. Cover and let it marinate in the refrigerator for at least 30 minutes, but an hour is preferred for enhanced flavor.
While the chicken marinates, rinse the brown rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water to a boil. Add the rice and a pinch of salt, then reduce the heat, cover, and simmer for about 30-35 minutes or until the rice is tender and water is absorbed. Fluff with a fork before serving.
Heat the olive oil in a large non-stick skillet over medium heat. Add the marinated chicken pieces, including any marinade left in the bowl, and cook until the chicken is white all over, about 5 to 7 minutes.
Pour the crushed tomatoes into the skillet with the chicken and stir well. Allow this mixture to simmer for about 10 minutes or until the tomatoes thicken slightly.
Stir the light coconut milk into the tomato and chicken mixture. Let it simmer for another 15 minutes, stirring occasionally. Season with black pepper and adjust salt if necessary.
Serve the butter chicken over a bed of cooked brown rice. Garnish with fresh cilantro and a squeeze of lemon juice from the lemon wedges. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 17.3 g | 86% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 437 mg | 146% | |
| Sodium | 2158 mg | 94% | |
| Total Carbohydrate | 88.0 g | 32% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 24.5 g | ||
| Protein | 180.1 g | 360% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 436 mg | 34% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 3178 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
