Easy & Low Calorie 61g Protein Butter Chicken

Ingredients

• 2 lb (908g) boneless, skinless chicken breast, cut into bite-sized pieces
• 1 cup (240g) nonfat Greek yogurt
• 1 Tbsp (15mL) lemon juice
• 8 cloves garlic, grated
• 2” knob fresh ginger, grated
• 1 Tbsp (10g) kosher salt
• 2 Tbsp (20g) Garam masala
• 2 tsp (6g) turmeric
• 1 tsp (3g) ground cumin
• 2 Tbsp (20g) Kashmiri chilli powder
• Small spray of cooking oil
• 1 medium yellow onion, finely diced
• 2 Tbsp (30g) tomato paste
• 1 (425g / 427g) can crushed tomatoes
• ½ tsp (1g) dried fenugreek leaves (kasuri methi)
• 1 package firm silken tofu (306g / 306g)
• 1 bunch fresh cilantro, roughly chopped

1. 1Combine the yogurt, lemon juice, garlic, ginger, salt, garam masala, turmeric, cumin, and Kashmiri chili powder in a large bowl.
2. 2Add the chicken and toss to coat. Marinate for at least 30 minutes or up to overnight.
3. 3Heat a large skillet over medium-high heat, lightly coat with cooking spray, and sear the chicken until browned on all sides and nearly cooked through, working in batches if necessary.
4. 4Transfer to a plate and reserve the pan for the sauce.
5. 5Using the same pan, lightly coat with cooking spray if needed and cook the onion with a pinch of salt over medium heat until softened and lightly golden, about 4-5 minutes.
6. 6Add the garlic, ginger, and tomato paste and cook until fragrant, about 1–2 minutes.
7. 7Add the crushed tomatoes, garam masala, Kashmiri chili powder, turmeric, and fenugreek leaves, then simmer for 10–15 minutes.
8. 8Blend the silken tofu until completely smooth.
9. 9Add the cooked sauce to the blender and blend until silky smooth, then return the sauce to the pan, bring to a gentle simmer, and season to taste with kosher salt.
10. 10Return the chicken and any accumulated juices to the sauce and simmer until fully cooked through (165°F / 74°C).
11. 11Optionally, serve alongside rice, garnish generously with cilantro, and enjoy!