Healthier Butter Chicken Soup with Yogurt Garlic Flatbread
Tomato and lentil base, evaporated milk instead of cream, air-fried tandoori chicken. With yogurt garlic flatbread.
Kasoori methi is the ingredient that separates butter chicken from generic tomato curry. Crush it between your palms as it goes in to release the aroma. Indian grocers or the international aisle. Don't skip the butter. One tablespoon across four servings is 25 cal a bowl and it is the whole point. Never add Greek yogurt straight into the hot soup, it will split against the acidic tomatoes. If you want extra tang, swirl it into the individual bowl off the heat. The soup freezes well and reheats better than most cream soups because there is no cream to break. Make the flatbread fresh though, it goes leathery in the fridge.
Nutrition · per serving
≈ estimated- Calories
- 721–724
- Protein
- 64.5–64.8g
- Carbs
- 79.6–80g
- Fat
- 17–17.1g
Not counted: onion.
Ingredients
- 450 grams boneless skinless chicken breast
- 60 grams 0% plain greek yogurt (for chicken marinade)
- 1 teaspoon garam masala (for marinade)
- 1 teaspoon kashmiri chili powder or smoked paprika (for marinade)
- 0.5 teaspoon ground turmeric (for marinade)
- 1 tablespoon lemon juice (for marinade)
- 0.5 teaspoon salt (for marinade)
- 1 tablespoon butter
- 1 large onion
- 5 garlic cloves
- 1 tablespoon fresh ginger
- 2 teaspoon garam masala (for soup)
- 2 teaspoon ground cumin
- 2 teaspoon ground coriander
- 1 teaspoon ground turmeric (for soup)
- 1 teaspoon smoked paprika (for soup)
- 796 milliliters canned crushed tomatoes
- 75 grams dry red lentils
- 900 milliliters low sodium chicken broth
- 250 milliliters 2% evaporated milk
- 1 tablespoon kasoori methi (dried fenugreek leaves)
- 1.5 teaspoon salt (for soup)
- 1 tablespoon lemon juice (to finish)
- 3 tablespoon fresh cilantro
- 200 grams self-rising flour (for flatbread)
- 200 grams 0% plain greek yogurt (for flatbread)
- 2 garlic cloves (grated for garlic brush)
- 2 tablespoon becel light margarine (melted for garlic brush)
Method
- 1
Marinate the chicken: Toss chicken breast with Greek yogurt, garam masala, kashmiri chili powder or smoked paprika, ground turmeric, lemon juice and salt. Refrigerate. 30 minutes is enough, longer is better. This is what gives you tandoori character rather than boiled chicken.
- 2
Build the base: Melt butter in a large pot over medium heat. Add diced onion with a pinch of salt and cook until soft and starting to colour, about 8 minutes. Add minced garlic and grated fresh ginger and cook 1 minute more.
