Heart-Healthy Chicken Salan
Delight your taste buds with our "Heart-Healthy Chicken Salan," a flavorful South Asian-inspired curry crafted with wholesome ingredients and bold spices. This lighter take on the traditional chicken salan uses boneless, skinless chicken breast and olive oil to keep it lean while retaining a rich and aromatic flavor profile. A vibrant blend of turmeric, coriander, cumin, and garam masala infuses the tender chicken with warmth, while fresh cilantro and a dash of lemon juice brighten the dish beautifully. Finished with low-sodium chicken broth, it’s perfect for those looking to enjoy a guilt-free comfort meal. Ready in just 45 minutes, this easy, nutritious chicken curry is ideal for family dinners or meal prep, pairing wonderfully with brown rice, quinoa, or whole-grain flatbread for a complete heart-healthy feast.
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 1 tablespoon Olive oil
- 1 piece Onion, medium, finely chopped
- 3 pieces Garlic cloves, minced
- 1 tablespoon Ginger, minced
- 2 pieces Tomato, medium, pureed
- 250 ml Low-sodium chicken broth
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Cut the chicken breasts into bite-sized pieces and set aside.
Heat olive oil in a large saucepan over medium heat.
Add the chopped onions and sauté until golden brown, about 5 minutes.
Stir in minced garlic and ginger, cooking for an additional minute until fragrant.
Add the pureed tomatoes, and cook for 5 minutes until the mixture thickens and the oil starts to separate.
Mix in turmeric, coriander, cumin, and red chili powder. Stir well to coat the mixture evenly.
Add the chicken pieces to the pan, ensuring they are well-coated with the spice mixture. Cook for 5 minutes, stirring occasionally.
Pour in the low-sodium chicken broth and bring the mixture to a simmer. Cover and cook for 15-20 minutes, or until the chicken is fully cooked and tender.
Sprinkle in garam masala, salt, and black pepper. Stir to combine and cook for 2 more minutes.
Remove from heat and garnish with fresh cilantro and lemon juice before serving.
Nutrition Facts
Calories |
1099 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1660 mg | 72% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 11.7 g | ||
| Protein | 162.1 g | 324% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 163 mg | 13% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2134 mg | 45% | |
*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.
