Heart-Healthy Chicken Handi
Savor the goodness of "Heart-Healthy Chicken Handi," a flavorful spin on the classic Indian dish tailored for clean eating. This recipe swaps traditional heavy cream and ghee for low-fat yogurt and heart-friendly olive oil, while retaining the bold spices and rich aromas that make handi-style cooking irresistible. Tender chicken breast is marinated in a turmeric-spiced yogurt blend and slow-cooked with zesty tomato masala, fragrant ginger-garlic paste, and a splash of garam masala for a wholesome, guilt-free indulgence. Topped with fresh cilantro, mint leaves, and a squeeze of lemon juice, this dish is the perfect pairing with brown rice or whole wheat roti. Ideal for health-conscious foodies, this recipe is an easy weeknight meal that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 250 grams Low-fat plain yogurt
- 2 tablespoons Olive oil
- 2 medium Onions, finely chopped
- 1 tablespoon Ginger-garlic paste
- 2 medium Tomatoes, pureed
- 2 Green chilies, slit
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Fresh mint leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Cut the chicken breast into bite-sized cubes and set aside.
In a large mixing bowl, whisk the low-fat yogurt until smooth. Add turmeric, coriander powder, red chili powder, and salt. Mix well.
Add the chicken cubes into the yogurt marinade, ensuring they are thoroughly coated. Cover and let it marinate for at least 15 minutes.
Heat olive oil in a handi or deep pan over medium heat. Add the chopped onions and sauté until golden brown.
Stir in the ginger-garlic paste and cook for 1-2 minutes until the raw smell disappears.
Add the pureed tomatoes and green chilies, and cook until the oil begins to separate from the masala.
Mix in the marinated chicken along with the marinade into the pan. Stir well to combine with the masala.
Cover the handi with a lid and let the chicken cook on a low flame for about 25 minutes, stirring occasionally, until the chicken is tender and cooked through.
Sprinkle garam masala over the cooked chicken handi, and garnish with freshly chopped cilantro and mint leaves.
Finish with a drizzle of lemon juice, mix gently, and serve hot with brown rice or whole wheat roti.
Nutrition Facts
Calories |
1447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.8 g | 66% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 439 mg | 146% | |
| Sodium | 2985 mg | 130% | |
| Total Carbohydrate | 65.4 g | 24% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 37.5 g | ||
| Protein | 175.5 g | 351% | |
| Vitamin D | 3.9 mcg | 19% | |
| Calcium | 645 mg | 50% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 3200 mg | 68% | |
*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.
