Recipes · Indian · Main Courses
Butter Chicken (Murgh Makhani)
One serving has 762 kcal and 39 g protein, and at least a fifth of a woman's daily need of selenium (91%), niacin (91%), pyridoxine (86%), copper (68%), phosphorus (68%) and vitamin A (55%). Ready in 70 minutes.
- Preparation: 40 min
- Cooking: 30 min
- Makes: 1 serving (546 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, poultry
Ingredients
- 150 g Chicken thighs
- 40 g Plain yogurt
- 5 g Lemon juice
- 2 g Garam masala
- 2 g Chili powder
- 6 g Ginger
- 6 g Garlic
- 20 g Butter
- 120 g Tomato puree
- 40 g Heavy cream
- 0.5 g Fenugreek
- 2 g Sugar
- 2 g Salt
- 150 g Cooked white rice
Method
- Marinate the chicken pieces in yogurt, lemon juice, half the ginger and garlic, chili powder, garam masala and salt for at least 30 minutes.
- Sear or grill the chicken until charred in places.
- Melt the butter, fry the rest of the ginger and garlic, then add the tomato purée and simmer for 10 minutes.
- Stir in the cream, the crushed dried fenugreek and the sugar.
- Add the chicken and simmer for 5 minutes. Serve with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 762 kcal | 36% |
| Carbohydrates | 63.3 g | |
| Water | 397 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 39.3 g | 82% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.93 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 0.98 g | |
| Fat | 39.5 g | |
| Monounsaturated | 11.2 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.4 g | |
| Saturated | 22 g | |
| Trans-Fats | 0.52 g | |
| Cholesterol | 234 mg | |
| Calcium | 159 mg | 16% |
| Copper | 0.61 mg | 68% |
| Iron | 6.3 mg | 35% |
| Magnesium | 96.4 mg | 31% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 475 mg | 68% |
| Potassium | 1,165 mg | 25% |
| Selenium | 49.8 µg | 91% |
| Sodium | 1,442 mg | |
| Zinc | 4.1 mg | 51% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 12.7 mg | 91% |
| Pantothenic acid (vitamin B5) | 0.94 mg | 19% |
| Pyridoxine (vitamin B6) | 1.1 mg | 86% |
| Folate (vitamin B9) | 114 µg | 28% |
| Cobalamin (vitamin B12) | 1.2 µg | 48% |
| Choline | 126 mg | 30% |
| Vitamin A | 383 µg | 55% |
| Vitamin C | 16 mg | 21% |
| Vitamin D (D2 + D3) | 27.5 IU | 5% |
| Vitamin E | 4.3 mg | 29% |
| Vitamin K | 13.4 µg | 15% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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