Butter Chicken and Cauliflower
Butter Chicken and Cauliflower delivers 36g protein and 544 calories per serving with added volume from cruciferous vegetables. Four servings prepare quickly on the stovetop, stretching your meal prep ingredients further without sacrificing protein density. Perfect for trainees managing portions while staying satiated between training sessions.
Ingredients
- •Butter(45g)
- •Yellow Onion
- •Garlic(300g)
- •Ginger, Fresh Root(30g)
- •Garam Masala, Ground(15g)
- •Canned Diced Tomatoes
- •1 cup water
- •Cauliflower(680g)
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Spinach
- •Cream, Heavy Whipping(180g)
- •Lemon Juice, Fresh(15g)
- •fine sea salt and freshly-ground black pepper
Instructions
- 1Melt one tablespoon butter in a large stockpot over medium-high heat. Add onion, garlic, ginger and sauté for 4-5 minutes, stirring occasionally. Add the garam masala, chili powder, coriander, cumin, turmeric and sauté for 2 minutes, stirring frequently.
- 2Add the diced tomatoes and water and stir to combine, using a wooden spoon to scrape up any browned bits on the bottom of the pan. Use an immersion blender (or see note below if you prefer to use a traditional blender) to purée the sauce until smooth. Continue cooking the sauce until it reaches a simmer.
- 3Stir the cauliflower into the sauce and simmer, uncovered, for 10 minutes, adjusting the heat as needed to maintain a low simmer. Stir the chicken into the sauce and continue to simmer, uncovered, for 10 more minutes or until the chicken and cauliflower are cooked through and tender.
- 4Stir in the spinach, heavy cream (or coconut milk), lemon juice and remaining two tablespoons butter until combined. Taste and season with salt (I used about 1 teaspoon), black pepper, and/or extra lemon juice if needed.
- 5Serve. Serve immediately over rice with naan, garnished with lots of fresh cilantro and extra lemon wedges. Enjoy!
Nutrition — Per Serving
544
calories
36g
protein
30g
fat
- Carbohydrates
- 38g
- Saturated fat
- 17.1g
- Sodium
- 203 mg
- Dietary fiber
- 6.0g
4 servings per batch · ~430g each
Macro data sourced from USDA FoodData Central
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How much protein does Butter Chicken and Cauliflower have per serving?
Each serving contains 36g of protein and 544 calories, with 30g fat and 38g carbs per serving. The added cauliflower increases fiber and volume without significantly raising calorie density.
How long does Butter Chicken and Cauliflower take to prep?
Quick prep on the stovetop with 4 servings per batch makes this a straightforward meal-prep recipe for the week. Prepare once and divide across multiple dinners with minimal reheating time.
Is Butter Chicken and Cauliflower good for fat loss?
At 544 calories with 36g protein per serving, this recipe works for fat loss when tracked within your daily macros, with cauliflower adding volume and satiety. The balanced carb and fat content makes it sustainable for adherence throughout a deficit phase.
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