Heart-Healthy Chicken Karahi
Discover a flavorful twist on a classic dish with our 'Heart-Healthy Chicken Karahi,' a lighter take on the traditional Pakistani favorite. This recipe swaps heavy oils for heart-smart olive oil and uses tender boneless, skinless chicken breast as its centerpiece. Packed with vibrant vegetables like green bell peppers, tomatoes, and green chilies, and seasoned with aromatic spices such as ground cumin, coriander, turmeric, and black pepper, this karahi delivers bold flavors without compromising your health goals. A splash of low-sodium vegetable broth adds moisture, while fresh cilantro and a hint of lemon juice provide a burst of freshness to finish. Ready in just 45 minutes, this quick, nutritious meal is perfect for busy weeknights or entertaining guests. Pair it with whole-grain naan or steamed brown rice for a wholesome and satisfying heart-healthy dinner.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 large onion, thinly sliced
- 2 medium tomatoes, chopped
- 1 medium green bell pepper, sliced
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 small green chilies, slit
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon black pepper
- 0.5 cup low-sodium vegetable broth
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the sliced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for 1-2 minutes until fragrant.
Add the chopped tomatoes and green bell pepper. Cook until the tomatoes soften, about 5 minutes.
Toss in the chicken pieces, ground cumin, ground coriander, turmeric, and black pepper, stirring to coat the chicken with the spices.
Pour in the low-sodium vegetable broth, reduce the heat to low, and cover the skillet. Allow to simmer for 15-20 minutes or until the chicken is cooked through.
Add the slit green chilies, adjust seasoning if necessary, and cook for another 2-3 minutes.
Finish by stirring in the fresh cilantro and lemon juice.
Serve hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
1262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 472 mg | 21% | |
| Total Carbohydrate | 41.1 g | 15% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 18.4 g | ||
| Protein | 162.0 g | 324% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 197 mg | 15% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2666 mg | 57% | |
*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.
