Heart-Healthy Ayam Masak Merah
Discover a healthier twist on a Malaysian classic with this Heart-Healthy Ayam Masak Merah recipe! This aromatic chicken dish offers the rich, bold flavors of traditional ayam masak merah while prioritizing wholesome ingredients and lower sodium options. Tender chunks of boneless, skinless chicken breast are simmered in a luscious spiced tomato sauce infused with cinnamon, star anise, cardamom, and a hint of lime juice for a vibrant finish. Olive oil replaces the usual ghee, while frozen peas and low-sodium chicken broth ensure a nutritious balance. Perfectly paired with brown rice or whole-grain roti, this guilt-free comfort food is packed with flavor and ideal for heart-conscious cooking. It’s a must-try for anyone seeking delicious yet healthy Southeast Asian cuisine!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 medium red onions
- 3 garlic cloves
- 1 inch piece ginger
- 5 dried red chilies
- 400 grams canned tomatoes, no salt added
- 1 cinnamon stick
- 1 star anise
- 3 cardamom pods
- 250 milliliters low-sodium chicken broth
- 100 grams frozen peas
- 2 bay leaves
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 1 tablespoon lime juice
- 2 tablespoons cilantro, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Cut the chicken breasts into large chunks and set aside.
Slice the red onions thinly. Mince the garlic and ginger. Soak the dried red chilies in warm water for 10 minutes, then blend them into a paste.
Heat the olive oil in a large non-stick pan over medium heat. Add the cinnamon stick, star anise, and cardamom pods, sautéing until fragrant, about 1-2 minutes.
Add the sliced onions, garlic, and ginger. Sauté for 4-5 minutes or until the onions are soft and translucent.
Stir in the chili paste and continue cooking for another 2 minutes.
Add the coriander powder, cumin powder, and turmeric powder; stir well to combine the spices with the onion mixture.
Pour in the canned tomatoes and cook for 5 minutes, allowing the mixture to thicken slightly.
Add the chicken chunks, stirring to coat them in the sauce. Cook for 5 minutes until the chicken is lightly browned.
Pour in the low-sodium chicken broth, bring to a simmer, and cover the pan. Let it cook gently for 20 minutes, or until the chicken is cooked through and tender.
Add the frozen peas, bay leaves, salt, and pepper. Stir and allow to cook for another 5 minutes.
Remove from heat and stir in the lime juice. Garnish with chopped cilantro.
Serve warm with brown rice or whole grain roti for a heart-healthy meal.
Nutrition Facts
Calories |
1487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.7 g | 50% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1714 mg | 75% | |
| Total Carbohydrate | 114.8 g | 42% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 37.2 g | ||
| Protein | 180.2 g | 360% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 387 mg | 30% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 3826 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
