Low Fat Butter Chicken Sauce

Discover a healthier take on a classic favorite with this Low Fat Butter Chicken Sauce recipe, perfect for creating a creamy, flavorful dish without the excess calories. This lightened-up sauce swaps heavy cream for fat-free Greek yogurt, offering a rich and velvety texture packed with authentic Indian spices like garam masala, cumin, and coriander. Freshly sautéed onions, garlic, and ginger form the base, while canned crushed tomatoes provide a tangy depth of flavor. Simmered to perfection, this sauce pairs beautifully with grilled chicken or as a flavorful companion to naan bread or basmati rice. Ready in just 45 minutes, it's a guilt-free indulgence ideal for weeknight dinners or meal prep.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 4 cloves garlic, minced
• 2 teaspoons ginger, minced
• 14 ounces canned crushed tomatoes
• 1 cup fat-free Greek yogurt
• 1 tablespoon garam masala
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric
• 0.5 teaspoon cayenne pepper
• 1 teaspoon sugar
• 1 teaspoon salt
• 2 tablespoons fresh cilantro, chopped

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the finely chopped onion and sauté until it turns translucent, about 5 minutes.

Step 3

Stir in the minced garlic and ginger and sauté for another 1-2 minutes until fragrant.

Step 4

Add the canned crushed tomatoes and cook for about 10 minutes, stirring occasionally, until the mixture thickens and the oil starts to separate from the tomatoes.

Step 5

Reduce the heat to low and gradually stir in the fat-free Greek yogurt, mixing until it's well incorporated and the sauce is creamy.

Step 6

Mix in the garam masala, ground cumin, ground coriander, turmeric, cayenne pepper, sugar, and salt. Stir well to ensure the spices are evenly distributed.

Step 7

Let the sauce simmer gently for 10 more minutes, allowing the flavors to meld together.

Step 8

Adjust seasoning to taste and sprinkle with fresh cilantro before serving.

Step 9

Serve the sauce over grilled chicken or as a dipping sauce for naan and enjoy!

Nutrition Facts

Serving size	(824.7g)

Amount per serving	% Daily Value*
Calories	649.6

Total Fat 31.5g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 16.3mg	0%
Sodium 2974.3mg	0%
Total Carbohydrate 60.3g	0%
Dietary Fiber 13.1g	0%
Total Sugars 35.7g
Protein 36.8g	0%

Vitamin D 0IU	0%
Calcium 535.4mg	0%
Iron 11.0mg	0%
Potassium 2173.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.2%

Protein: 21.9%

Carbs: 35.9%