Heart-Healthy Ayam Merah
Delight your taste buds with a nourishing twist on a Malaysian classic—Heart-Healthy Ayam Merah. This vibrant chicken stew balances bold flavors with wholesome ingredients for a guilt-free indulgence. Featuring tender skinless chicken thighs simmered in a fragrant sauce of ginger, garlic, red chilies, and warming spices like cinnamon and star anise, the dish is lightened with low-sodium tomato puree, chicken broth, and coconut milk. Finished with a zesty splash of lime juice and fresh cilantro, it’s perfect for those seeking nutritious comfort food. Ready in just an hour, this heart-friendly recipe pairs beautifully with steamed brown rice or a crisp side salad, making it both a satisfying and health-conscious meal. Keywords: heart-healthy chicken recipe, Malaysian Ayam Merah, low-fat comfort food, healthy chicken stew, easy wholesome dinner.
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Recipe Information
Ingredients
- 500 grams Skinless chicken thighs
- 2 tablespoons Canola oil
- 1 medium Onion
- 3 large Garlic cloves
- 1 inch Fresh ginger
- 3 small Red chilies
- 400 grams Canned low-sodium tomato puree
- 250 ml Low-sodium chicken broth
- 1 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Cumin powder
- 1 Cinnamon stick
- 1 Star anise
- 1 Bay leaf
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 100 ml Coconut milk (light)
- 1 tablespoon Lime juice
- 20 grams Fresh cilantro
Instructions
1. Begin by trimming any excess fat from the chicken thighs to further reduce fat content.
2. Heat 1 tablespoon of canola oil in a large, non-stick skillet over medium heat. Add the chicken thighs and brown them on both sides, about 4 minutes per side. Remove and set aside.
3. In the same skillet, add the remaining tablespoon of oil. Add the chopped onion, minced garlic, and grated ginger. Sauté until the onions are translucent and the mixture is fragrant.
4. De-seed and finely slice the red chilies before adding them to the skillet. Sauté for another 2 minutes.
5. Stir in the turmeric, coriander, and cumin powders, and fry for a further 1 minute to enhance their flavors.
6. Add the tomato puree to the skillet, mixing well to combine with the spices and aromatics. Pour in the chicken broth and bring to a gentle simmer.
7. Toss in the cinnamon stick, star anise, bay leaf, salt, and black pepper. Return the browned chicken thighs to the skillet, submerging them in the sauce.
8. Cover and simmer gently for about 25 minutes or until the chicken is fully cooked and tender.
9. Stir in the light coconut milk and let it heat through for 5 minutes.
10. Turn off the heat, and squeeze in the fresh lime juice. Taste and adjust seasoning if necessary.
11. Garnish with chopped cilantro before serving, accompanied by steamed brown rice or a side salad for a heart-healthy meal.
Nutrition Facts
Calories |
1454 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.5 g | 104% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 535 mg | 178% | |
| Sodium | 1764 mg | 77% | |
| Total Carbohydrate | 58.8 g | 21% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 22.0 g | ||
| Protein | 132.2 g | 264% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 2973 mg | 63% | |
*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.
