Easy Butter Chicken (Diet)

Ingredients

• 800g raw skinless chicken breast
• 200ml light coconut milk
• 200g dry white rice — staple
• 4g garam masala
• 3g ground coriander — staple
• 3g ground cumin — staple
• 3g paprika — staple
• 1g ground cinnamon
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 12g garlic — staple
• 2g ground ginger — staple
• 40g tomato paste
• 4g brown sugar — staple
• 5g butter — staple
• 300g fresh broccoli florets
• 300g fresh carrots
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 60g dry white rice
• 100ml coconut cream

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~230 kcal, 12.2g fat, 26.5g carbs.

Method

1. Cook the measured rice. Coat diced breast in garam masala, coriander, cumin, paprika, cinnamon, ginger and seasoning.
2. Brown chicken in batches in the measured oil in a wide non-stick pan. Add garlic, carrot, tomato paste, sugar and about 160ml water and simmer for 5 minutes.
3. Stir in light coconut milk and broccoli. Simmer gently until vegetables are tender and chicken reaches 75°C; add water as needed.
4. Stir in the small measured butter portion and serve all vegetables in the curry over the measured rice. For Thanja, cook her coconut-cream extra thoroughly into her sauce and add her separately cooked rice.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Light coconut milk replaces coconut cream in the shared base, but a little real butter and the original spice blend remain. Rice is the only shared carb; no fresh coriander. Her coconut cream/rice restores the richer plate. - Original serves 4; this variant makes four. Declan: estimated 560 kcal, 53.8g protein, 11.9g fat and 58.9g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 791 kcal/serve, at least the 715 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 150g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.