Heart-Healthy Chicken Vindaloo
Discover the bold, aromatic flavors of *Heart-Healthy Chicken Vindaloo*, a lighter take on the classic Indian curry that's perfect for those who love spice but prioritize wellness. This recipe features tender, lean chicken breasts marinated in a vibrant blend of heart-healthy spices like turmeric, cumin, and garam masala, simmered with garlic, ginger, and tangy vinegar for a flavor-packed dish that skips the cream and excess salt. The use of olive oil and a carefully balanced spice profile ensures richness without compromising your health goals. Ready in just an hour, this comforting, mildly spicy curry pairs beautifully with brown rice or whole-grain bread, making it a wholesome, satisfying meal. Healthy eating has never tasted so indulgent! Keywords: heart-healthy chicken recipes, chicken vindaloo, Indian curry, healthy comfort food, easy weeknight dinner.
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Recipe Information
Ingredients
- 1.5 pounds skinless boneless chicken breasts
- 2 tablespoons olive oil
- 2 pieces medium onions, finely chopped
- 4 pieces garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 0.25 cup vinegar
- 2 tablespoons tomato paste
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.5 teaspoon red chili powder (adjust to taste)
- 0.5 teaspoon black pepper
- 1 piece cinnamon stick
- 2 pieces bay leaves
- 0.5 teaspoon salt (use as little as necessary for a heart-healthy diet)
- 1 cup water
- 0.25 cup fresh cilantro, chopped
Instructions
Cut the chicken breasts into bite-sized pieces and set aside.
In a large bowl, mix the vinegar, tomato paste, cumin, coriander, turmeric, garam masala, red chili powder (if using), black pepper, and salt to form a marinade.
Add the chicken pieces to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes to an hour.
Heat the olive oil in a large pot over medium heat. Add the bay leaves and cinnamon stick, cooking for about 1 minute until aromatic.
Add the chopped onions to the pot and sauté until they are translucent, about 5 minutes.
Stir in the garlic and ginger, cooking for another 2 minutes, until fragrant.
Increase the heat to medium-high and add the marinated chicken along with all the marinade to the pot. Sear the chicken pieces for about 5 minutes, stirring continuously.
Once the chicken is browned, add the water to the pot and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for about 30 minutes or until the chicken is cooked through and tender.
Stir occasionally and add more water if the sauce becomes too thick.
Once cooked, remove the bay leaves and cinnamon stick.
Garnish with fresh chopped cilantro before serving.
Serve the chicken vindaloo with brown rice or whole grain bread for a heart-healthy meal.
Nutrition Facts
Calories |
1584 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.2 g | 71% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 578 mg | 193% | |
| Sodium | 1670 mg | 73% | |
| Total Carbohydrate | 43.8 g | 16% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 14.7 g | ||
| Protein | 218.4 g | 437% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 281 mg | 22% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 2824 mg | 60% | |
*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.
