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butter chicken in a patterned bowl with fork on the side and pot of healthy butter chicken in the background
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📋 Healthy Butter Chicken Recipe

This Healthy Butter Chicken Recipe has no butter, a creamy tomato sauce, is gluten-free, easy to make and is Weight Watchers Friendly!
Course Main Course
Cuisine Indian
Keyword butter chicken, healthy, weight watchers
Special Diet Gluten-free, weight watchers
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 288kcal
Author Terri Gilson

Equipment

Ingredients

  • 4-5 skinless chicken breasts * can substitute leftover chicken
  • 1 teaspoon olive oil (or vegetable oil)
  • 6 cloves garlic cloves, minced
  • 5 oz - can tomato paste
  • ¾ cup -diced/crushed canned tomatoes ( or tomato puree)
  • 1 tablespoon paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon tumeric
  • 1 ½ teaspoon salt
  • 2 teaspoon garam masala
  • 1 teaspoon ground coriander powder
  • 1 teaspoon cayenne pepper
  • 1 ½ cups water
  • 1 ½ cups non-fat Greek yogurt
  • 4 tablespoon sweetened condensed milk *I use Eagle brand as it's less WW points
US Customary - Metric

Instructions

  • Cook chicken breast on stove top., over medium-high heat until no longer pink and internal temperature reads 165 degrees F (74 degrees C). Cut into bite sized pieces and set aside diced chicken.
  • Heat oil in medium pot on medium heat for 1-2 minutes. Add minced garlic and saute for 5 minutes. Add tomatoes and tomato paste, then add spices and saute for 5 minutes.
  • Stir in water and heat sauce over medium to high heat until sauce is thoroughly warm. 
  • Reduce heat to low ( a gentle simmer ) and whisk in Greek yogurt and condensed milk and heat until warm, whisking constantly.
  • Once warm, set aside, then add cooked chicken pieces. 
  • Serve over jasmine rice, basmati rice or cauliflower rice.

Notes

Expert Recipe Tips
    • Use Fresh Spices – Spices lose potency over time. For the best flavor, use fresh garam masala, cumin, and coriander.
    • Prevent Yogurt from Curdling – Remove the pot from heat before adding Greek yogurt and whisk constantly to prevent curdling. Heating yogurt too quickly can cause it to separate.
    • Balance the Sweetness – If you prefer less sweetness, reduce the sweetened condensed milk slightly or substitute it with a small amount of honey or agave syrup.
    • Tender Chicken Tip – To keep the chicken juicy and tender, avoid overcooking. Temperature is the very best way to check for doneness. I use this instant-read thermometer- (affiliate link) to ensure it reaches 165°F (74°C).
Storage:
  • This Weight Watchers Butter Chicken can be stored with the sauce in the fridge for 2-3 days. If you make rice to go with this recipe, keep the rice stored in a separate container in the fridge. I simply reheat it in the microwave.
  • This low fat butter chicken recipe freezes well for up to 3 months.
 

Nutrition

Calories: 288kcal | Carbohydrates: 19g | Protein: 35g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 83mg | Sodium: 1130mg | Potassium: 773mg | Fiber: 2g | Sugar: 15g | Vitamin A: 1165IU | Vitamin C: 7.8mg | Calcium: 182mg | Iron: 2mg
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