Healthy Butter Chicken Recipe: 42g Protein, 420 Cal in 30 Min

Healthy Butter Chicken Recipe: 42g Protein, 420 Cal in 30 Min from CrossFit BC. A lighter butter chicken with 42g protein and 420 calories. Rich, creamy, deeply spiced Indian comfort food with Greek yogurt instead of heavy cream.

Course:

Main Course

Cuisine:

Indian

Prep time:

10 min

Cook time:

20 min

Total time:

30 min

Servings:

3

Ingredients:

15 items

Per serving:

420 kcal, 42g protein, 28g carbs, 14g fat

What you need: 500 g Boneless, skinless chicken thighs, 100 g Plain Greek yogurt (2%), 400 g Canned crushed tomatoes, 1 tbsp Butter, 1 medium Onion, diced, 3 cloves Garlic, minced, 1 tbsp Fresh ginger, grated, 2 tsp Garam masala, 1 tsp Ground cumin, 0.5 tsp Turmeric, 1 tsp Smoked paprika, 0.5 tsp Chili powder (optional).

How it comes together: Melt butter in a large pan or Dutch oven over medium-high heat. Add diced onion and cook until softened, about 4 minutes. Add garlic and ginger. Cook for 1 minute until fragrant. Add garam masala, cumin, turmeric, paprika, chili powder, and salt. Stir for 30 seconds to toast the spices.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.