Heart-Healthy Kali Mirch Chicken
Dive into the bold flavors of "Heart-Healthy Kali Mirch Chicken," a wholesome twist on the classic Indian dish that’s as nutritious as it is delicious. This recipe pairs tender, bite-sized pieces of boneless, skinless chicken breast with a vibrant, spice-infused marinade made from crushed black peppercorns, garlic, ginger, turmeric, and non-fat plain yogurt. The dish is lightly cooked in heart-healthy olive oil, with fragrant cumin seeds and a touch of coriander powder, creating a rich and aromatic sauce. A final squeeze of lemon juice and a sprinkle of fresh cilantro add a refreshing finish. Perfectly balanced in flavor and low in saturated fat, this quick and easy meal comes together in under an hour and pairs beautifully with brown rice or whole-grain bread for a satisfying and nutrient-packed dinner.
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Recipe Information
Ingredients
- 1 lb Boneless, skinless chicken breast
- 2 tablespoons Black peppercorns, crushed
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 1 cup Non-fat plain yogurt
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.25 cup Cilantro, chopped
- 2 tablespoons Lemon juice
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.5 cup Water
Instructions
Cut the chicken breast into small, bite-sized pieces and set aside.
In a mixing bowl, combine the crushed black peppercorns, minced garlic, minced ginger, non-fat yogurt, turmeric powder, coriander powder, lemon juice, and salt. Mix well to form a marinade.
Add the chicken pieces to the marinade, ensuring each piece is evenly coated. Marinate for at least 15 minutes or up to 2 hours for more intense flavor.
Heat olive oil in a non-stick pan over medium heat.
Add cumin seeds to the hot oil and let them sizzle for 30 seconds until they become fragrant.
Add the marinated chicken to the pan, ensuring to include all the marinade.
Cook the chicken for 15-20 minutes, stirring occasionally, until the chicken is cooked through and tender.
Add 0.5 cup of water to the pan to create a sauce, and allow it to simmer for an additional 5-10 minutes on low heat.
Taste and adjust seasoning if necessary.
Garnish with chopped cilantro before serving.
Serve hot with brown rice or whole grain bread for a heart-healthy meal.
Nutrition Facts
Calories |
1112 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 391 mg | 130% | |
| Sodium | 1739 mg | 76% | |
| Total Carbohydrate | 41.7 g | 15% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 19.2 g | ||
| Protein | 159.3 g | 319% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 664 mg | 51% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2297 mg | 49% | |
*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.
