Heart-Healthy Chicken Haleem
Elevate your healthy eating routine with this irresistibly hearty and nutritious Heart-Healthy Chicken Haleem. This wholesome twist on a classic Pakistani and Indian dish features protein-packed boneless chicken breast, fiber-rich pearl barley, red lentils, and split yellow peas, all simmered gently in low-sodium chicken broth for a flavorful, slow-cooked delight. Seasoned with aromatic spices like cumin, coriander, turmeric, and chili powder, this haleem achieves a perfect balance of warmth and zest. The dish is finished with an enticing blend of crispy golden onions, fresh cilantro, green chilies, and a splash of tangy lemon, offering layers of texture and flavor in every bite. Perfect for sharing, this lighter version of haleem is ideal for heart health without sacrificing its comforting charm. Ready in about two hours, it makes a fantastic choice for nourishing meals, festive gatherings, or cozy nights in. Keywords: heart-healthy haleem, chicken haleem recipe, low-fat haleem, healthy Pakistani recipes, high-protein dinner ideas.
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Recipe Information
Ingredients
- 500 grams Boneless skinless chicken breast
- 100 grams Pearl barley
- 100 grams Red lentils
- 100 grams Split yellow peas (chana dal)
- 2 tablespoons Olive oil
- 2 medium, thinly sliced Onions
- 1 tablespoon Garlic paste
- 1 tablespoon Ginger paste
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 1 teaspoon Chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 liter Low-sodium chicken broth
- 0.5 cup, chopped Fresh cilantro
- 1 medium, cut into wedges Lemon
- 2 thinly sliced for garnish Green chilies
Instructions
Rinse the pearl barley, red lentils, and split yellow peas thoroughly under cold water. Soak them together in a bowl with enough water to cover for about 30 minutes.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the sliced onions and sauté until they are golden brown. Remove half of the onions and set aside for garnish.
Add the garlic paste, ginger paste, ground coriander, ground cumin, chili powder, and turmeric powder to the pot. Stir well and cook for another 2-3 minutes until fragrant.
Add the cubed chicken breast to the pot and sauté until lightly browned on all sides.
Drain the soaked grains and legumes, then add them to the pot along with the low-sodium chicken broth and salt. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently, stirring occasionally, for 1.5 to 2 hours, or until the grains and chicken are completely tender.
Once cooked, use a hand blender or potato masher to achieve a thick, porridge-like consistency.
Adjust the seasoning as per taste. Serve hot, garnished with reserved fried onions, chopped cilantro, thinly sliced green chilies, and lemon wedges.
Nutrition Facts
Calories |
2105 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 380 mg | 126% | |
| Sodium | 3997 mg | 174% | |
| Total Carbohydrate | 214.7 g | 78% | |
| Dietary Fiber | 44.5 g | 159% | |
| Total Sugars | 22.8 g | ||
| Protein | 192.6 g | 385% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 319 mg | 25% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 3507 mg | 75% | |
*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.
