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+