Butter Chicken, also known as Murgh Makhani, is a popular Indian dish that originated in the city of Delhi. It is a rich and creamy tomato-based sauce made with marinated chicken, butter, and a blend of spices. This dish has gained worldwide recognition for its unique flavor profile and is considered a staple in Indian cuisine. In addition to its delicious taste, Butter Chicken is also a nutrient-dense food choice, providing a range of essential vitamins, minerals, and macronutrients.
Nutritional Composition of Butter Chicken
Butter Chicken is a nutrient-rich dish that contains a variety of essential nutrients, including protein, healthy fats, and complex carbohydrates. The chicken used in the dish is an excellent source of protein, which is essential for building and repairing muscles. The butter and cream used in the sauce add a rich source of healthy fats, including saturated and monounsaturated fats. These fats are important for brain function, hormone production, and the absorption of fat-soluble vitamins. The tomatoes and spices used in the sauce are rich in antioxidants, including vitamin C and lycopene, which have been shown to have anti-inflammatory properties and protect against chronic diseases.
Macronutrient Breakdown
A single serving of Butter Chicken (approximately 300g) contains the following macronutrients:
| Macronutrient | Amount (per serving) |
|---|---|
| Protein | 35-40g |
| Fat | 20-25g |
| Carbohydrates | 20-25g |
The protein content in Butter Chicken comes from the chicken itself, while the fat content comes from the butter, cream, and oil used in the sauce. The carbohydrate content comes from the tomatoes, onions, and spices used in the sauce.
Micronutrient Breakdown
In addition to macronutrients, Butter Chicken is also a rich source of essential micronutrients, including:
| Micronutrient | Amount (per serving) |
|---|---|
| Vitamin A | 10-15% of the Daily Value (DV) |
| Vitamin C | 20-25% of the DV |
| Calcium | 10-15% of the DV |
| Iron | 15-20% of the DV |
The micronutrients in Butter Chicken come from the chicken, tomatoes, and spices used in the sauce. Vitamin A is important for healthy vision, immune function, and skin health, while vitamin C is essential for immune function, collagen production, and iron absorption. Calcium is important for bone health, while iron is essential for healthy red blood cells.
Health Benefits of Butter Chicken
Butter Chicken is not only a delicious dish, but it also offers several health benefits due to its nutrient-dense composition. Some of the key health benefits of Butter Chicken include:
- Anti-inflammatory effects: The antioxidants and polyphenols present in the tomatoes and spices used in the sauce have anti-inflammatory properties, which can help protect against chronic diseases, such as heart disease, diabetes, and cancer.
- Immune system support: The vitamin C and other antioxidants present in the dish can help support immune function and protect against infections.
- Brain health: The healthy fats present in the sauce, including saturated and monounsaturated fats, are important for brain function and hormone production.
Preparation Methods for a Healthier Version
To make a healthier version of Butter Chicken, it’s essential to use high-quality ingredients and preparation methods. Some tips include:
- Using lean chicken breast or thighs instead of high-fat cuts of meat.
- Using fresh tomatoes instead of canned tomatoes to reduce sodium content.
- Using a blend of spices, including turmeric, cumin, and coriander, to add flavor without adding salt or sugar.
- Using healthy fats, such as ghee or avocado oil, instead of refined oils.
What are the key ingredients in a traditional Butter Chicken recipe?
+The key ingredients in a traditional Butter Chicken recipe include chicken, butter, cream, tomatoes, onions, garlic, ginger, and a blend of spices, including cumin, coriander, and cayenne pepper.
How can I make a healthier version of Butter Chicken?
+To make a healthier version of Butter Chicken, use lean chicken breast or thighs, fresh tomatoes, and a blend of spices to add flavor without adding salt or sugar. Also, use healthy fats, such as ghee or avocado oil, instead of refined oils.
