🍛✨ Low-Calorie Butter Chicken Curry

Hey curry lover,

Craving that velvety, spiced butter chicken but not the calories? This version delivers everything you love — tender chicken, rich tomato sauce, warm spices — with a lighter touch. Greek yoghurt and a splash of coconut milk bring the creaminess without overloading on fat, so you can enjoy a big bowl any night of the week.

🧺 You’ll Need (serves 4):

For the chicken marinade:

• 500g boneless skinless chicken breast or thigh, diced

• 2 tbsp plain yoghurt (0% or low-fat)

• 1 tbsp lemon juice

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 tsp paprika

• 1/2 tsp turmeric

• 1/2 tsp salt

For the sauce:

• 1 large onion, finely chopped

• 2 cloves garlic, minced

• 1 tbsp fresh grated ginger

• 1 tbsp tomato purée

• 400g can chopped tomatoes

• 1 tsp garam masala

• 1/2 tsp ground cinnamon

• 1/2 tsp chilli powder (or more if you like heat)

• 100ml light coconut milk or semi-skimmed milk

• 3 tbsp 0% Greek yoghurt

• 1 tsp honey or sweetener (optional)

• 1 tsp olive oil

To serve:

• Fresh coriander

• Steamed basmati rice or cauliflower rice

👩‍🍳 How to Make It:

1. Marinate the chicken.
   In a bowl, combine yoghurt, lemon juice, spices, and salt. Stir in diced chicken until coated. Cover and chill for at least 20 mins (overnight if you can).

2. Cook the chicken.
   Heat a large non-stick pan over medium heat. Spray lightly with oil or add 1 tsp olive oil. Sear chicken pieces for 3–4 mins until lightly browned (they don’t need to be fully cooked). Remove to a plate.

3. Make the sauce base.
   In the same pan, add chopped onion. Cook 4–5 mins until soft. Add garlic and ginger, cook 1 min more. Stir in tomato purée, garam masala, cinnamon, and chilli powder.

4. Simmer the sauce.
   Pour in chopped tomatoes. Bring to a simmer. Cook uncovered for 10–12 mins, stirring occasionally, until slightly thickened.

5. Blend for smoothness (optional).
   Use a hand blender to puree the sauce if you love that silky texture.

6. Finish the curry.
   Return chicken to the pan. Pour in coconut milk. Simmer gently for 8–10 mins until chicken is cooked through and sauce is rich. Remove from heat and stir in Greek yoghurt. Taste and adjust seasoning — add a little honey if the tomatoes are too sharp.

7. Serve & enjoy.
   Spoon over steamed basmati or cauliflower rice. Scatter with fresh coriander.

🧡 Why You’ll Love It
✔️ Under 350 calories per portion (without rice)
✔️ Big flavour, minimal fat
✔️ High-protein, satisfying, and freezer-friendly
✔️ Perfect for meal prep or cosy nights in

📩 Before You Dash...
Save this recipe — it’s your new weeknight curry essential.

Stay golden,
Love, Planet Food 🍛✨💛