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Top view of a flavorful butter chicken dish served with naan and garnished with cilantro.
StovetopComplexity

Butter Chicken

Butter Chicken packs 44g protein and 497 calories per serving — a high-protein, moderate-calorie option for cutting phases. Four servings cook on the stovetop in quick-prep time, fitting easily into a Sunday meal prep routine. Use this to hit daily protein targets while maintaining a calorie deficit.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Greek Yogurt (2%)(120g)

    Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

  • Lemon Juice, Fresh(15g)
  • Ginger, Fresh Root(5g)
  • Garlic
  • Garam Masala, Ground(10g)
  • Paprika, Smoked(3g)
  • Turmeric, Ground(3g)
  • ¾ tsp salt ($0.03)
  • Vegetable oil(30g)
  • Butter(45g)
  • Yellow Onion
  • Garlic
  • Ginger, Fresh Root(5g)
  • Garam Masala, Ground(10g)
  • Cumin, Ground(3g)
  • Paprika, Smoked(3g)
  • ½ tsp salt ($0.02)
  • Turmeric, Ground(1g)
  • Tomato Sauce(425g)
  • ¼ cup water ($0.00)
  • Cream, Heavy Whipping(80g)

Instructions

  1. 1Cut the chicken breasts up into small ½ inch pieces. Then, in a large bowl, combine the marinade ingredients (Greek yogurt, lemon juice, grated ginger, garlic, garam masala, smoked paprika, turmeric, and salt). Mix the marinade ingredients together until well combined.
  2. 2Add the cut chicken pieces to the marinade and mix, making sure all of the chicken is coated evenly. Marinate in the refrigerator for at least 1 hour or overnight. Remove the marinated chicken from the refrigerator 10 minutes before you are ready to cook.
  3. 3Heat a large cast-iron skillet over medium-high heat and add the cooking oil. Add the chicken and cook until lightly browned on all sides and cooked through. It may be difficult to see the brown color due to the marinade, but it should only take approximately 8-10 minutes to cook the chicken on all sides.
  4. 4Once the chicken is fully cooked, remove it from the skillet to a separate plate. Cover with foil and set aside.
  5. 5Reduce the heat to medium, then in the same skillet, add the butter. Once the butter is melted, add the diced onion. Sauté the onion for about 4 minutes.
  6. 6Now add in the minced garlic, grated ginger, and the rest of the spices (garam masala, ground cumin, smoked paprika, salt, and turmeric powder). Stir together and cook for 1 minute.
  7. 7Next, add in the tomato sauce and water. Stir and reduce the heat to medium-low. Simmer the sauce for 7-8 minutes, stirring occasionally.
  8. 8Once the tomato sauce has simmered, add the room temperature heavy cream to the sauce and stir to combine.
  9. 9Add the cooked chicken back to the skillet and stir to combine with the sauce. Simmer the sauce and chicken for 2-3 minutes. Finally, garnish with chopped cilantro, serve hot with cooked rice or naan bread (all optional), and enjoy!

Nutrition — Per Serving

497

calories

44g

protein

30g

fat

Carbohydrates
13g
Saturated fat
13.0g
Sodium
675 mg
Dietary fiber
3.6g

4 servings per batch · ~360g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Butter Chicken have per serving?

Each serving delivers 44g of protein and 497 calories with 30g fat and 13g carbs per serving. The low carb content relative to protein makes this a lean option despite the butter-based sauce.

How long does Butter Chicken take to prep?

Marked as quick prep on the stovetop with 4 servings per batch, this recipe is designed for efficient meal prepping across multiple days. One cooking session yields a full day or two of prepared dinners.

Is Butter Chicken good for fat loss?

At 497 calories and 44g protein per serving with minimal carbs, butter chicken fits fat-loss macros when portion-controlled and integrated into your daily calorie target. The satiating protein content helps maintain fullness during a deficit.

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