Review Bal’s Quick and Healthy Indian | No Butter Chicken Recipe

Author Bal Arneson brings new twists to classic Indian meals in her new book Quick and Healthy Indian. All the recipes in the book are health-conscious and it lets Indian food lovers enjoy food without the consequences! This is highly recommended

We were lucky to review Bal Arneson’s two amazing cookbooks:

We made samosas and Bal’s No butter chicken recipes. We put our unique likes and changed a few things.

Here is her recipe for Bal’s No-Butter Chicken (served on a bed of chickpeas – awesome):

  • ¼ cup grapeseed oil (we used extra-virgin olive oil)
  • 2 large onions, chopped
  • 2 Tbsp finely chopped garlic
  • 2 Tbsp finely chopped ginger
  • 2 Tbsp tomato paste
  • 1 Tbsp cumin seeds
  • 1 Tbsp Garam Masala (see Bal’s recipe below)
  • 1 Tbsp brown sugar
  • 1 tsp red pepper flakes
  • 1 tsp ground turmeric (omitted – did not have
  • 1 tsp salt
  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces (we used a little more chicken)
  • ¾ cup low-fat plain yogurt (we used balkan yogurt – no low fat for us).
  • ¼ cup water

Place the oil in a non-stick skillet (we used our cast-iron Calphalon) over high heat, add the onions, and sauté until dark golden brown. Add the garlic and ginger, reduce the heat to medium, and cook for 2 minutes. Add the tomato paste and cumin seeds and cook for 30 seconds.
Reduce the heat to low, add the garam masala, brown sugar, red pepper flakes, turmeric, and salt, and cook for 2 minutes. Mix in the chicken and cook until the chicken is almost done, about 5 to 7 minutes. Add the yogurt and water, and cook until the chicken is fully cooked, about 5 minutes.


We also make samosas and used her recipe. We changed a few things (included black thai rice instead of brown) but the result was a healthy samosa with incredible flavours of chickpeas, cranberries and thai rice inside. Check out the photo!

Steven Zussino

Steven Zussino is the co-founder of Grocery Alerts Canada. He loves to help Canadians save money on groceries. He also runs the blog,