One extended family serves up prepared butter chicken sauces to find out which dish delivers
Originally published December, 2009
By Robin Stevenson
Photo by Carlo Mendoza
A take-out fave, butter chicken is often the first item kids try when introduced to Indian cuisine. You can whip up this meal with a store-bought sauce, but read the label, says Anne Marie Armstrong, a consulting dietitian in Halifax. “People may use more than the recommended half cup of sauce so you have to be aware that the nutritional information will be doubled.” Here’s how four brands fared with Erika Medeiros of Mississauga, Ont., her son Joshua, 10, her brother Martin Thom (a chef), his wife Sanna and their daughter Julia, 5.
Nutrition facts per ½ cup (125 mL): 220 calories, 19 g fat (9 g saturated, 0.5 g trans), 40 mg cholesterol, 620 mg sodium, 10 g carbs (1 g fibre, 4 g sugars), 2 g protein, 10% vitamin A, 0% vitamin C, 4% calcium, 2% iron. $2.99
Family says: “This one has the perfect blend of flavours. I would buy this again,” said mom Erika. Joshua thought the sauce was “too sweet” while Sanna thought it was the most kid-friendly of the sauces. Her daughter Julia seemed to agree since she only liked this brand. Martin thought it had the perfect balance of salt, sugar, acidity and spice.
Dietitian says: “Considering the average adult requires only 65 grams of total fat per day, this product wouldn’t leave much left if you consume more than ½ cup! It also has the highest calories per serving (the second ingredient is cream). The sodium content is reasonable.”
Final Grade: B+
Nutrition facts per ½ cup (125 mL): 150 calories, 10 g fat (5 g saturated, 1 g trans), 5 mg cholesterol, 520 mg sodium, 15 g carbs (0 g fibre, 10 g sugars), 1 g protein, 0% vitamin A, 0% vitamin C, 2% calcium, 2% iron. $4.99
Family says: “This one tasted fruity, almost too sweet,” said Martin. While the family liked the consistency, describing it as thick and smooth, they found it slightly acidic tasting and thought it had too much cumin.
Dietitian says: “Although the total fat is reasonable, the saturated and trans fats are high. Nutrition professionals suggest keeping trans fat intake for the entire day at less than two grams, which would be met with one meal if more than half a cup was consumed. You will see that vegetable ghee is the third ingredient. Vegetable ghee is a type of hydrogenated vegetable oil and is a source of heart-damaging trans fat.”
Final Grade: C+
Nutrition facts per ½ cup (125 mL): 180 calories, 9 g fat (4.5 saturated, 0.3 g trans), 25 mg cholesterol, 770 mg sodium, 22 g carbs (2 g fibre, 16 g sugars), 3 g protein, 8% vitamin A, 6% vitamin C, 8% calcium, 15% iron. $3.69
Family says: Everyone except Julia liked this brand, describing it as tangy. Joshua liked its appearance and declared it tasted like “salsa, but not so spicy.” He even had two servings. While Erika preferred the PC brand a little more, she said she’d probably buy this one first because “it’s the one my son would eat.”
Dietitian says: “This product has a fairly good nutrition profile for total fat and saturated and trans fats; however it has a high sodium and sugar content (sugar is the third ingredient). In sauces and dips, attempt to keep the sugar content to less than 10 grams per serving.”
Final Grade: B
Nutrition facts per ½ cup (125 mL): 160 calories, 10 g fat (4 g saturated, 0 g trans), 15 mg cholesterol, 840 mg sodium, 14 g carbs (3 g fibre, 6 g sugars), 2 g protein, 0% vitamin A, 0% vitamin C, 4% calcium, 6% iron. $4.99
Family says: The family thought this one had an authentic taste. “It had more texture than the other sauces,” said Erika. Sanna said it had a “nice bite” to it, adding it would probably be the best choice for adults looking for something spicier. Martin thought a dish made with this sauce would be good with a glass of red wine.
Dietitian says: “If you can stick to the half-cup serving, then this sauce has a reasonable amount of total fat and saturated and trans fat content. However, the sodium content is very high. It can quickly add up!”
Final Grade: A
Butter chicken is typically served with basmati rice and naan or roti. To increase the fibre content of the meal, choose whole-wheat roti and brown basmati or plain brown rice. Up the nutritional value by serving the dish with a great or tomato salad, or salad, or add a vegetable, such as cauliflower, to the sauce.