dinneromnivoreIndian

Butter Chicken with Cauliflower Rice and Spinach

Name: Butter Chicken with Cauliflower Rice and Spinach
Total time: 30 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 800 g boneless, skinless chicken thighs; 100 g Greek yogurt (full-fat, plain); 1.5 tbsp ginger-garlic paste; 2 tbsp lemon juice; 0.5 tsp turmeric powder; 0.75 tsp salt; 0.25 tsp black pepper; 500 g fresh cauliflower florets; 300 g fresh spinach, roughly chopped; 2 tbsp extra-virgin olive oil; 3 cloves garlic cloves, minced; 0.5 tsp sea salt; 1.5 tbsp ghee or clarified butter; 250 g onions, finely diced; 400 g canned crushed tomatoes (no sugar added); 2 tbsp tomato paste (sugar-free); 1 tsp Kashmiri chili powder; 1 tsp ground coriander; 0.5 tsp cumin seeds; 0.5 tsp salt to taste; 150 ml heavy cream or Greek yogurt (full-fat); 1 tbsp ghee or unsalted butter; 0.5 tsp garam masala; 0.5 tsp fenugreek leaves (kasuri methi), crushed; 300 g fresh spinach, chopped

Tender, spiced chicken thighs in a creamy tomato-based sauce paired with nutrient-dense cauliflower rice and wilted spinach. This meal delivers 30–35g protein per serving with healthy fats from ghee and cream, while keeping carbohydrates low and fiber high through cruciferous vegetables and leafy greens.

Instructions

Prepare and marinate chicken

marinating

Pat chicken thighs dry with paper towels. Cut into 4–5 cm chunks. Combine Greek yogurt, ginger-garlic paste, lemon juice, turmeric, salt, and black pepper in a bowl. Coat chicken pieces thoroughly and let sit for 10 minutes at room temperature to allow enzymatic tenderization from the yogurt's lactic acid.

💡 Use thighs instead of breast for better moisture retention and flavor; they have 20% more fat and more connective tissue that breaks down into collagen for body in the sauce.

800 g boneless, skinless chicken thighs100 g Greek yogurt (full-fat, plain)1.5 tbsp ginger-garlic paste2 tbsp lemon juice0.5 tsp turmeric powder0.8 tsp salt0.3 tsp black pepper

Prepare cauliflower rice and spinach

prep

Pulse cauliflower florets in a food processor 8–10 times until rice-sized granules form (approximately 3–4 mm). Do not over-process or you will create a paste. Set aside in a colander. Roughly chop spinach and gather minced garlic.

💡 Pulsing rather than continuous blending preserves texture and prevents oxidative damage to nutrients; handle spinach gently as it bruises easily and releases oxalates when damaged.

500 g fresh cauliflower florets300 g fresh spinach, roughly chopped2 tbsp extra-virgin olive oil3 cloves garlic cloves, minced0.5 tsp sea salt0.3 tsp black pepper

Sear chicken

sautéed

Heat ghee in a large stainless steel or cast iron skillet over medium-high heat (180°C) until just smoking. Working in two batches to avoid overcrowding, place marinated chicken pieces in the pan without stirring for 3–4 minutes until the bottom develops a golden-brown crust (the Maillard reaction). Flip pieces and sear the second side for another 2–3 minutes. Transfer to a plate. The chicken should reach an internal temperature of 65–70°C but will finish cooking in the sauce.

💡 Do not move chicken while searing; movement breaks the crust formation. Ghee has a higher smoke point (190°C) than butter, making it ideal for high-heat cooking without oxidizing.

1.5 tbsp ghee or clarified butter

Build butter chicken sauce base

sautéed

Add diced onions to the same skillet (do not wash) and sauté over medium heat for 4–5 minutes until translucent and just starting to caramelize at the edges, stirring occasionally. Add ginger-garlic paste and cumin seeds; cook for 1 minute until fragrant (until the aroma reaches your nose). Add chili powder and coriander; cook for 30 seconds to bloom the spices. Stir in crushed tomatoes, tomato paste, and salt. Simmer for 5 minutes, stirring occasionally, until the sauce thickens slightly and oil begins to separate from the tomato solids at the edges.

💡 Blooming spices in fat activates their lipophilic flavor compounds; this technique extracts 3–4 times more flavor than dry-roasting alone.

250 g onions, finely diced1 tbsp ginger-garlic paste400 g canned crushed tomatoes (no sugar added)2 tbsp tomato paste (sugar-free)1 tsp Kashmiri chili powder1 tsp ground coriander0.5 tsp cumin seeds0.5 tsp salt

Start cauliflower rice cooking

sautéed

Heat olive oil in a large wok or skillet over medium-high heat (170°C) until shimmering. Add minced garlic and cook for 20–30 seconds until just fragrant but not browned (browning creates bitter compounds). Add cauliflower rice and stir-fry continuously for 5–6 minutes, breaking up clumps with a wooden spoon, until the rice is heated through and any residual moisture evaporates. The cauliflower should remain slightly firm with a subtle al dente texture. Season with salt.

💡 Stir-frying at high heat in short intervals (rather than steaming) preserves glucosinolates, the sulfur compounds in cruciferous vegetables with documented anti-cancer properties.

2 tbsp extra-virgin olive oil3 cloves garlic cloves, minced0.5 tsp salt to taste

Finish butter chicken sauce

simmered

Return seared chicken pieces to the sauce. Reduce heat to medium (150°C) and simmer for 8–10 minutes, stirring gently every 2 minutes, until chicken is cooked through (internal temperature 75°C). The sauce should not boil vigorously or cream will separate. In the final minute, add heavy cream (or tempered Greek yogurt), ghee, garam masala, crushed fenugreek leaves, and lemon juice. Stir gently for 30 seconds until combined. The sauce should coat the back of a spoon and reach a silky, unified consistency.

💡 Add cream in the final minute to prevent protein denaturation; if using Greek yogurt instead of cream for added protein and probiotics, temper it first by whisking a few spoonfuls of hot sauce into the yogurt before stirring back into the pan to prevent curdling.

150 ml heavy cream or Greek yogurt (full-fat)1 tbsp ghee or unsalted butter0.5 tsp garam masala0.5 tsp fenugreek leaves (kasuri methi), crushed1 tbsp lemon juice

Add spinach to cauliflower rice

wilted

Push the cooked cauliflower rice to the edges of the skillet and increase heat to medium-high (175°C). Add chopped spinach to the center and toss continuously for 90–120 seconds until completely wilted and any excess moisture evaporates. Fold spinach into the cauliflower rice until evenly distributed. Season with black pepper. The total cooking time for this component should be 12–13 minutes from the time the garlic was added.

💡 Wilting spinach briefly at high heat preserves oxalate content (which binds minerals) while maintaining the nutritional integrity of heat-sensitive vitamins; longer cooking destroys folate and increases oxalate bioavailability.

300 g fresh spinach, chopped0.3 tsp black pepper

Plate and serve

plating

Both components should finish at 30 minutes. Divide the cauliflower rice and spinach mixture among four plates, creating a slight nest in the center. Spoon the butter chicken with sauce generously over the top, ensuring each serving gets 4–5 pieces of chicken and 60–90 ml of sauce. Garnish immediately with fresh cilantro and a small squeeze of lemon juice.

💡 Plating hot onto room-temperature plates prevents excessive cooling; if using cold plates, warm them in a 50°C oven for 2 minutes beforehand to maintain the dish at optimal serving temperature (65–70°C) when it reaches the table.

Prep Time

15 Min

Cook Time

30 Min

Per Serving

Protein17%

Carbs56%

Fat27%

Glycemic Load

111.6 (High)

Nutrition Information

PreparedRaw ingredients

Energy1010.0 kcal· 50%

Protein76.7 g· 153%

Carbohydrates248.1 g· 83%

Carbs (absorbed)0 g· 0%

Dietary Fiber59.4 g· 238%

Fat52.2 g· 75%

Saturated Fat18.2 g· 91%

Monounsaturated Fat20.0 g· 80%

Polyunsaturated Fat11.4 g· 103%

Trans Fat0.50 g· 25%

Cholesterol320.2 mg· 107%

Sodium841.8 mg· 42%

Potassium3406.8 mg· 97%

Calcium1132.1 mg· 113%

Magnesium616.6 mg· 164%

Phosphorus958.2 mg· 137%

Iron28.6 mg· 205%

Zinc9.9 mg· 99%

Copper1.4 mg· 142%

Selenium39.9 µg· 73%

Iodine0 µg· 0%

Vitamin C99.1 mg· 124%

Vitamin A91.3 µg· 11%

Vitamin D0 µg· 0%

Vitamin E16.0 mg· 133%

Vitamin K220.5 µg· 294%

Vitamin B11.7 mg· 153%

Vitamin B21.2 mg· 89%

Vitamin B61.3 mg· 94%

Vitamin B120.47 µg· 19%

Folate548.1 µg· 274%

Niacin12.6 mg· 78%

Biotin0 µg· 0%

Pantothenic Acid2.1 mg· 35%

Salt Equivalent181.5 g· 3025%

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