Heart-Healthy Kadai Chicken
Savor the bold and aromatic flavors of **Heart-Healthy Kadai Chicken**, a lightened-up twist on the traditional Indian favorite. This vibrant dish features tender, bite-sized pieces of skinless chicken breast stir-fried with colorful bell peppers, onions, and a fragrant medley of spices like kadai masala, turmeric, and cumin. Prepared using heart-smart olive oil and low-sodium tomato paste, it’s a guilt-free way to enjoy authentic Indian flavors. The recipe is quick to prepare, clocking in at just 20 minutes of prep time, and pairs perfectly with whole-grain roti or brown rice for a wholesome, nutrient-packed meal. Whether you're watching your cholesterol or simply looking for a healthier weeknight dinner, this kadai chicken delivers on taste, nutrition, and satisfaction.
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Recipe Information
Ingredients
- 500 grams Skinless chicken breast
- 2 tablespoons Olive oil
- 1 large Red bell pepper
- 1 large Green bell pepper
- 1 large Onion
- 4 cloves Garlic
- 1 inch piece Ginger
- 2 medium Tomatoes
- 2 tablespoons Low-sodium tomato paste
- 2 tablespoons Kadai masala
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Fresh coriander leaves
- 1 optional Green chili
Instructions
Begin by slicing the chicken breast into bite-sized pieces. Dice the red and green bell peppers, finely chop the onion, garlic, and ginger, and finely dice the tomatoes.
Heat 1 tablespoon of olive oil in a large non-stick kadai or pan over medium heat. Add the chicken pieces and stir-fry for about 5 minutes until they are lightly browned and cooked through. Remove and set aside.
In the same pan, add another tablespoon of olive oil. Add chopped onion, garlic, and ginger. Sauté for 3-4 minutes until the onions become translucent.
Add the diced tomatoes and low-sodium tomato paste, cook for another 5 minutes until the tomatoes have softened.
Stir in the kadai masala, ground coriander, ground cumin, turmeric powder, and salt. Mix everything well and cook for 2 minutes to release the flavors.
Add the bell peppers and optional green chili to the pan. Stir well and cook for about 5 minutes until the peppers become slightly tender but still crisp.
Return the cooked chicken to the pan and mix well with the spice mixture, allowing the chicken to coat evenly. Cook for an additional 3-5 minutes until everything is well combined and heated through.
Turn off the heat and garnish with freshly chopped coriander leaves before serving.
Serve hot with whole-grain roti or brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
1430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.4 g | 66% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 411 mg | 137% | |
| Sodium | 2922 mg | 127% | |
| Total Carbohydrate | 70.5 g | 26% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 32.1 g | ||
| Protein | 165.2 g | 330% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 254 mg | 20% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2170 mg | 46% | |
*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.
