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15-minute Butter Chicken Meal Prep

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 288
Protein 29g
Fat 16g
Carbs 9g
Total Time

The first time I had butter chicken I was in Washington, DC at my friend’s parents’ house. I was thrown off a bit by the name because I actually imagined chicken covered in butter…which actually doesn’t sound too bad.

But I soon learned that it was better than I could have ever imagined.  And it introduced me to a new ingredient, ghee, which is where the “butter” name comes from I imagine.

The traditional recipe is pretty calorie dense, and while it may be worth every bite, it may not (necessarily) push you closer to your wellness goals. Here’s my calorie-conscious version that takes about 15 minutes.

 

Healthy Butter Chicken Recipe

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15-minute Butter Chicken Meal Prep

Ingredients
  • 1 lb chicken breasts (chunks)
  • spray olive oil (or coconut oil)
  • Sauce:
    • 2 tablespoons ghee
    • 1/3 cup red onion, diced or chopped
    • 1 tablespoon ginger (fresh or powder)
    • 1/2 tablespoon garlic (minced or powder)
    • 14 oz crushed tomatoes
    • 2/3 cup coconut cream
    • juice from 1/2 lemon
  • Seasonings:
    • 1 teaspoon chili powder
    • 1 tablespoon cumin
    • 5 tablespoons coriander
    • 1 teaspoon cinnamon (or garam masala)
  • Garnish:
    • chopped cilantro
    • cinnamon
Steps
  1. Set a nonstick skillet on medium heat and spray with olive oil or coconut oil.
  2. Add the chicken and cook it in the skillet for about 5 minutes, until the outside is no longer pink. Remove the chicken from the skillet and set it aside.
  3. Using the same skillet, add ghee and let it melt. Then, toss in onion, ginger and garlic.  Let it cook for about 2 minutes and be careful not to let the garlic burn.
  4. Add the seasonings and “bloom” them or gently sauté them in order to boost the flavors.  After about 1 minute (or until the spies are fragrant), add the chicken chunks, coconut cream and freshly squeezed lemon.
  5. Stir and cook for about 2 minutes then add the tomato.  Cover and simmer on low for about 6 to 8 minutes.
  6. Season to taste with sea salt & pepper and garnish with cilantro.

 

Approximate macros for 1 of 4 servings:

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
288
Protein
29g
Fat
16g
Carbs
9g
Sodium
-
Fiber
2g
Sugar
<1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.