Indian🥩 Meat

High-Protein Butter Chicken with Spiced Air-Fryer Potatoes

Name: High-Protein Butter Chicken with Spiced Air-Fryer Potatoes
Total time: 1 h 20 min
Yield: 5 servings
Cuisine: Indian
Ingredients: 1 kg Boneless & Skinless Chicken Thighs, diced; 150 g High Protein Greek Yogurt; 6 Garlic Cloves, finely grated; 15 g Fresh Ginger, grated; 2½ tsp Garam Masala; 2 tsp Kashmiri Chilli Powder; 1 tsp Ground Turmeric; 1½ tsp Ground Cumin; ~1½ tsp Salt; ~½ tsp Cracked Black Pepper; 1 tbsp Neutral Oil; 2 tbsp Ghee or Clarified Butter; 1 Brown (Yellow) Onion, sliced; 4 Garlic Cloves, grated; 5 g Fresh Ginger, grated; 2½ tsp Garam Masala; 2 tsp Ground Cumin; 1 tsp Ground Coriander; ½ tsp Kashmiri Chilli Powder; 2 cans Canned Crushed or Diced Tomatoes; ½ cup Thickened Cream; ½ cup High Protein Yogurt; 1 tbsp Unsalted Butter; 1 tsp Kasoori Methi (Dried Fenugreek Leaves), crushed; 800 g All Rounder Potatoes, diced; 2 tsp Neutral Oil; 1 tsp Garam Masala; 1 tsp Paprika; ½ tsp Ground Cumin; ½ tsp Ground Coriander

⏱ 80 min🍽 Serves 5

Restaurant-quality butter chicken specifically designed for meal prep. Marinated boneless chicken thighs are seared and simmered in a creamy spiced tomato sauce with Greek yoghurt and cream, paired with air-fried spiced potatoes. The sauce reheats perfectly without drying out and stores well for the week.

High-proteinLow-cal

Adapted from a video by Chef Jack Ovens

This HIGH PROTEIN Butter Chicken Actually Works for Meal Prep

Watch on YouTube

Ingredients

Boneless & Skinless Chicken Thighs, diced1 kg
High Protein Greek Yogurt150 g
Garlic Cloves, finely grated6
Fresh Ginger, grated15 g
Garam Masala2½ tsp
Kashmiri Chilli Powder2 tsp
Ground Turmeric1 tsp
Ground Cumin1½ tsp
Salt

Steps

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1
Dice 1kg of boneless chicken thighs into uniform bite-sized pieces. Transfer to a large bowl and add garam masala, Kashmiri chilli powder, turmeric, cumin, salt, and black pepper. Stir in 150g of high-protein Greek yogurt, then grate in 6 garlic cloves and 15g of ginger, ensuring all spices are evenly distributed. Marinate for at least 30 minutes to 48 hours, or use immediately.
2
Peel and cut 800g of all rounder potatoes into uniform small pieces. Toss in a bowl with 2 teaspoons of neutral oil, 1 teaspoon of garam masala, 1 teaspoon of paprika, half a teaspoon each of cumin, coriander, garlic powder, and Kashmiri chilli, and a quarter teaspoon of turmeric, plus salt and pepper. Ensure all potatoes are evenly coated with the spices.
3
Preheat the air fryer to 200°C (400°F). Place the spiced potatoes in the air fryer basket and cook for 18–20 minutes, shaking every 5–6 minutes until tender and lightly golden. Set aside to rest while preparing the chicken.
4
Heat a large pan over high heat until very hot. Add a small amount of oil and the marinated chicken with its marinade, spreading it evenly so pieces don't overlap. Sear for 3–4 minutes on each side until golden, building flavour and colour rather than cooking through. Remove to a bowl and set aside.
5
Return the same pan to medium-high heat. Add 2 tablespoons of ghee and 1 tablespoon of neutral oil, allowing them to melt. Add the sliced onion with a pinch of salt and sauté for 6–8 minutes over medium-high heat, stirring frequently until softened and lightly golden.
6
Add the garlic and ginger paste and stir constantly for 30 seconds until fragrant. Add 2.5 teaspoons of garam masala, 2 teaspoons of cumin, 1 teaspoon of coriander, half a teaspoon of Kashmiri chilli powder, and a touch of pepper. Mix and cook for 30 seconds to 1 minute, stirring constantly to toast the spices without burning.
7
Add 2 cans (approximately 800g total) of crushed tomatoes, rinsing the cans with a splash of water to capture all flavour. Stir well to combine, then reduce heat to low and simmer for about 20 minutes until the sauce thickens and intensifies. The sauce may be acidic; you can optionally balance with sugar if desired.
8
Transfer the cooked tomato sauce to a container suitable for blending. Using an immersion blender or regular blender, blend the sauce until completely smooth. If you don't have a blender, you can skip this step, though the sauce will be less creamy.
9
Return the pan to low heat and add the blended sauce back to it, scraping every bit from the container as this is the dish's core flavour. Gently add the reserved chicken and any resting juices, stirring carefully to combine.
10
Take 1 teaspoon of dried fenugreek leaves (kasoori methi), crush between your hands, and sprinkle over the sauce. Add 1 tablespoon of unsalted butter and half a cup of thickened cream, stirring gently to combine all flavours. The melting butter will create a glossy finish.
11
Place the pan over medium to medium-high heat and bring the sauce to a gentle simmer. Once simmering, cook for 5–10 minutes to finish cooking the chicken and allow all flavours to meld while the sauce reduces and intensifies further.
12
Remove from heat and gently stir in half a cup of high-protein yogurt, folding it in gently until the sauce becomes smooth and creamy. Adding it last prevents curdling.
13
Evenly divide the butter chicken and spiced potatoes between 5 × 750ml meal prep containers. Distribute the creamy sauce evenly, and finish with a sprinkle of dried fenugreek leaves on each portion.
14
Allow the containers to cool for 15–20 minutes before sealing with lids. Store in the fridge for up to 4 days or freeze for up to 3 months. Reheat best in a microwave, or gently warm in a pan with a splash of cream, yogurt, or stock.

High-Protein Butter Chicken with Spiced Air-Fryer Potatoes

Ingredients

Steps

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