Heart-Healthy Chicken Nihari
Indulge in the comforting flavors of **Heart-Healthy Chicken Nihari**, a lighter twist on the traditional South Asian classic. This recipe swaps out heavier oils for heart-friendly olive oil and introduces wholesome chickpea flour to create a rich, velvety gravy without sacrificing depth of flavor. Tender cubes of boneless chicken breast are simmered in a fragrant blend of spices, including cinnamon, cardamom, and turmeric, and paired with low-sodium chicken broth for a healthier approach. Fresh garnishes like cilantro, green chilies, and tangy lemon wedges add a burst of brightness to every bite. Perfectly satisfying yet mindful of a low-sodium, heart-conscious diet, this dish is a warm, flavorful hug for your taste buds and well-being. Ready in just over 90 minutes, it’s the ideal centerpiece for a nourishing dinner for the whole family.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 2 tablespoons olive oil
- 2 tablespoons chickpea flour
- 2 large onions, finely sliced
- 4 cloves garlic, minced
- 1 tablespoon ginger, minced
- 4 cups low-sodium chicken broth
- 2 tablespoons whole wheat flour (optional, for thickening)
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 piece cinnamon stick
- 4 cardamom pods
- 2 bay leaves
- 1 teaspoon low-sodium salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 2 green chilies, sliced (optional, for garnish)
- 4 lemon wedges (for serving)
Instructions
Cut the chicken breasts into medium-sized cubes.
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add sliced onions and sauté until golden brown. Remove half for garnishing.
Add the garlic and ginger to the pot and sauté for another minute until fragrant.
Incorporate the chickpea flour and sauté for 2-3 minutes to remove the raw taste.
Pour in the chicken cubes and sear them until lightly browned, about 5 minutes.
Add coriander powder, cumin powder, turmeric, red chili powder, cinnamon stick, cardamom pods, and bay leaves to the pot. Stir and cook for another 2 minutes.
Pour in the low-sodium chicken broth and bring the mixture to a simmer. Cover the pot and let it cook on low heat for about 60 minutes or until the chicken is tender.
If using, mix whole wheat flour with a little water to make a smooth paste and stir into the pot to thicken the gravy. Cook for an additional 5 minutes.
Season with low-sodium salt and black pepper to taste.
Serve hot, garnished with the reserved fried onions, chopped cilantro, and sliced green chilies if desired.
Accompany with lemon wedges on the side.
Nutrition Facts
Calories |
1504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.0 g | 67% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1833 mg | 80% | |
| Total Carbohydrate | 85.8 g | 31% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 27.0 g | ||
| Protein | 176.4 g | 353% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 335 mg | 26% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 4356 mg | 93% | |
*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.
