Butter Chicken
Butter chicken is a popular Indian dish that is made with chicken cooked in a rich and creamy tomato-based sauce. While it is undeniably delicious, it is not typically considered a health food.
The healthiness of butter chicken depends on various factors, including the ingredients used and the portion size. Here are some points to consider:
High in calories and fat: Butter chicken is often made with butter, cream, and sometimes ghee (clarified butter), which are high in calories and saturated fat. Consuming excessive amounts of saturated fat can contribute to heart disease and other health issues if not balanced with a healthy overall diet.
Nutrients: On the positive side, butter chicken usually contains spices like turmeric, garlic, and ginger, which have potential health benefits. The dish may also provide protein from the chicken.
Sodium content: Many restaurant or pre-packaged versions of butter chicken can be high in sodium due to added salt and seasoning. High sodium intake can lead to high blood pressure and other health problems.
Refined carbohydrates: Butter chicken is often served with white rice or naan, which are refined carbohydrates. These can cause rapid spikes in blood sugar levels, and consuming them in large quantities may not be ideal for those with diabetes or blood sugar regulation issues.
Butter Chicken
TIME
Ingredients
- 1 1/2 tablespoons light olive oil
- 600g chicken thigh fillets, excess fat trimmed, quartered
- 20g butter
- 1 brown onion, cut into thick wedges
- 2cm-piece fresh ginger, peeled, shredded
- 2 garlic cloves, crushed
- 1 x 7cm cinnamon stick (see note)
- 2 teaspoons ground paprika
- 2 teaspoons ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- 1/2 teaspoon chilli powder
- 185ml (3/4 cup) passata (tomato pasta sauce)
- 125ml (1/2 cup) Campbell’s Real Stock Chicken
- 150g green round beans
- 2 tomatoes, coarsely chopped
- 80ml (1/3 cup) thickened cream
- 60ml (1/4 cup) natural yoghurt
- 2 teaspoons cornflour
- 25g (1/4 cup) flaked almonds, toasted
- Natural yoghurt, extra, to serve
- Fresh coriander sprigs, to serve
- Saffron rice or steamed rice, to serve
Preparation
Step 1: Heat a wok over high heat. Add 1 tablespoon of oil and heat until smoking. Add half the chicken. Stir-fry for 3-4 minutes or until golden. Transfer to a plate. Repeat with the remaining chicken, reheating the wok between batches.
Step 2: Heat the remaining oil and butter in the wok. Add the onion, ginger and garlic. Cook, stirring, for 5 minutes or until onion softens. Add the cinnamon, paprika, ground coriander, cumin, garam masala and chilli powder, and cook, stirring, for 30 seconds or until aromatic. Add the chicken and toss to coat.
Step 3: Add the passata, stock, beans and tomato. Reduce heat to medium and simmer for 10 minutes or until chicken is cooked through.
Step 4: Combine the cream, yoghurt and cornflour in a small bowl. Add to the wok and simmer for 2 minutes or until the mixture thickens.
Step 5: Serve the curry with the almonds, extra yoghurt, fresh coriander and rice.
