Heart-Healthy Chicken Roti
Indulge in the wholesome goodness of our "Heart-Healthy Chicken Roti," a flavorful and nutritious dish perfect for balanced eating. This recipe combines tender, spiced chicken simmered in a fragrant blend of cumin, coriander, turmeric, and garam masala, with a low-sodium base of chicken broth for a guilt-free curry. Paired with homemade whole wheat rotis, this dish emphasizes heart-healthy ingredients like olive oil, fresh tomatoes, and cilantro. The recipe is easy to follow, with just 20 minutes of prep time and 40 minutes of cooking, making it a great option for busy yet health-conscious home cooks. Packed with protein, fiber, and warming spices, this satisfying meal is sure to become a weeknight favorite. Perfect for those seeking nutritious comfort food!
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Recipe Information
Ingredients
- 400 grams Boneless, skinless chicken breast
- 2 tablespoons Olive oil
- 2 Garlic cloves, minced
- 1 tablespoon Fresh ginger, grated
- 1 medium Onion, finely chopped
- 1 large Tomato, chopped
- 1 cup Low-sodium chicken broth
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Fresh cilantro, chopped
- 2 cups Whole wheat flour
- 0.75 cup Water
Instructions
Begin by cutting the chicken breast into small, bite-sized pieces. Set aside.
In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic, grated ginger, and chopped onion. Sauté until the onion becomes translucent, about 5 minutes.
Add the chopped tomato to the pan and continue to sauté until the tomatoes become soft, approximately 3 minutes.
Add chicken pieces to the pan and cook until they begin to change color slightly, stirring occasionally.
Pour in the low-sodium chicken broth and add ground cumin, ground coriander, turmeric powder, garam masala, salt, and black pepper. Stir well to combine all ingredients.
Cover the pan and let the chicken simmer on low heat for about 25 minutes, stirring occasionally, until the chicken is cooked through and tender.
Meanwhile, prepare the roti dough by combining whole wheat flour and water in a large bowl. Knead the mixture until you achieve a smooth, pliable dough. Divide the dough into 8 equal portions and roll each portion into a ball.
Using a rolling pin, flatten each ball into a thin round disc, about 6 inches in diameter.
Heat a non-stick pan or griddle over medium heat and lightly oil it with the remaining tablespoon of olive oil.
Cook each roti on the griddle for 2-3 minutes on each side, or until golden brown spots appear and the roti is cooked through.
Once the chicken is ready, stir in the chopped fresh cilantro.
Serve the warm, cooked chicken curry alongside freshly made whole wheat rotis. Enjoy this heart-healthy meal with your family!
Nutrition Facts
Calories |
1871 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.7 g | 64% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1599 mg | 70% | |
| Total Carbohydrate | 202.4 g | 74% | |
| Dietary Fiber | 37.7 g | 135% | |
| Total Sugars | 12.5 g | ||
| Protein | 163.7 g | 327% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 265 mg | 20% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 2880 mg | 61% | |
*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.
