Indian Butter Chicken Classic Swap Light

Butter chicken, or murgh makhani, is often linked to Delhi kitchens that folded tandoori chicken into a tomato-butter gravy. This lighter swap keeps garam masala warmth while Greek yogurt and cottage cheese create the signature creamy sauce.

Serves 4 · 15 min prep · 25 min cook

Estimate for one serving

• 340 cal
• 44g protein
• 16g carbs
• 10g fat
• 3g fiber

Every recipe here is free to read.

Ingredients

• 1.5 lb boneless skinless chicken breast
• 1 cup plain nonfat Greek yogurt
• 2 tsp garam masala
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp kashmiri chili powder or paprika
• 1 tbsp grated fresh ginger
• 4 garlic cloves
• 1 cup tomato puree
• 0.75 cup low-sodium chicken broth
• 0.75 cup cottage cheese
• 1 medium onion
• 4 cups cauliflower rice
• 0.3 cup fresh cilantro
• 1 lemon
• 1 tsp kosher salt
• 1 tbsp neutral oil or ghee spray

Instructions

1. 1Cut the chicken into 1-inch pieces. In a bowl toss the chicken with half the Greek yogurt, half the garam masala, turmeric, cumin, chili powder, grated ginger, minced garlic, and half the salt. Marinate 10 minutes while you prep.
2. 2Dice the onion. Blend the cottage cheese with the remaining Greek yogurt until completely smooth and creamy; set this light sauce base aside.
3. 3Heat a large nonstick skillet or Dutch oven over medium-high heat and add the oil. Add the marinated chicken in a single layer and sear until lightly browned on both sides, 5 to 6 minutes total. Transfer to a plate.
4. 4In the same pan add the onion and cook until golden at the edges, about 4 minutes. Stir in the remaining garam masala for 20 seconds.
5. 5Pour in the tomato puree and broth. Simmer 3 minutes, scraping up any browned bits, until the sauce thickens slightly.
6. 6Reduce heat to low. Stir in the blended cottage-cheese yogurt mixture until the sauce turns silky and pale orange. Return the chicken and any juices to the pan.
7. 7Simmer gently until the chicken is cooked through and the sauce coats the back of a spoon, 6 to 8 minutes. Taste and adjust salt. Squeeze in lemon juice to brighten.
8. 8Meanwhile, sauté or microwave the cauliflower rice until tender and fluffy. Divide among bowls, ladle the light butter chicken over the top, and finish with chopped cilantro.