05/09/2026
❤️🩹 MY FIRST BUTTER CHICKEN SINCE HEART FAILURE ❤️🩹
In February this year, my life changed completely when I was hospitalised with heart failure. Since then, I’ve had to rebuild the way I eat, train and live.
Tonight, I’m having Butter Chicken for the first time since then—but this isn’t the traditional heavy, cream-filled version. This is my first Rebuilt Butter Chicken: high in protein, lower in fat and sodium, but still creamy, comforting and packed with flavour! 🔥
Proof that rebuilding your health doesn’t mean giving up the food you love. Sometimes you simply need to rebuild the recipe. 💪
🍛 REBUILT BUTTER CHICKEN — 4 SERVINGS
Ingredients:
• 800 g raw skinless chicken breast, cubed
• 10 ml olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, crushed
• 15 g fresh ginger, grated
• 400 g crushed tomatoes or no-added-salt tomato passata
• 150 g fat-free plain Greek yoghurt
• 100 ml low-fat milk
• 10 g butter
• 2 teaspoons garam masala
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• ¼–½ teaspoon chilli powder
• Black pepper
• Optional: ½ teaspoon salt for the entire pot
• Fresh coriander and lemon juice
Method:
1️⃣ Mix the chicken with half the spices and 75 g of the yoghurt. Marinate for at least 30 minutes.
2️⃣ Heat 5 ml olive oil in a large pan and brown the chicken in batches. Remove and set aside.
3️⃣ Add the remaining olive oil and cook the onion until soft. Add the garlic, ginger and remaining spices, then cook for another minute.
4️⃣ Add the tomatoes and simmer for 10–15 minutes until the sauce thickens.
5️⃣ Return the chicken to the pan and cook gently until completely cooked through.
6️⃣ Lower the heat and stir in the milk and butter.
7️⃣ Remove the pan from direct heat before stirring in the remaining yoghurt to prevent it from splitting.
8️⃣ Finish with fresh coriander, lemon juice and black pepper.
Approximate macros per serving, excluding rice:
🔥 330–350 calories
💪 49–52 g protein
🌾 11–14 g carbohydrates
🥑 8–10 g fat
I served mine with basmati rice and fresh carrot-and-coriander sambal.
This is what Rebuilt is all about: finding healthier, sustainable ways to enjoy real food while continuing to rebuild your body and your life.
Rebuilding lives, one meal at a time. ❤️🩹
