Low Fat Achari Chicken
Indulge in the tantalizing flavors of low-fat Achari Chicken, a lighter twist on a classic Indian dish that packs a punch of tangy, aromatic goodness. This recipe pairs tender, marinated chicken breast with a medley of roasted spices like mustard, fenugreek, and fennel seeds, giving it the signature “achari” or pickled flavor without heavy oils. A touch of low-fat yogurt and a hint of lemon juice bring creaminess and zest, while the spicy tomato-based sauce ties everything together beautifully. Perfect for health-conscious foodies, this quick and easy recipe is ready in just 45 minutes and pairs beautifully with steamed rice or flatbread. It’s a protein-rich, flavorful delight that won’t weigh you down!
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Recipe Information
Ingredients
- 500 g boneless, skinless chicken breast
- 120 ml low-fat plain yogurt
- 1 tbsp ginger-garlic paste
- 1 tsp mustard seeds
- 0.5 tsp fenugreek seeds
- 0.5 tsp nigella seeds
- 1 tsp fennel seeds
- 1 tsp cumin seeds
- 0.5 tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp coriander powder
- 1 tsp salt
- 2 tbsp lemon juice
- 100 ml tomato puree
- 1 for spraying cooking oil spray
- 2 tbsp fresh coriander leaves
Instructions
Cut the chicken breast into bite-sized pieces.
In a bowl, combine the low-fat yogurt, ginger-garlic paste, turmeric powder, red chili powder, coriander powder, and salt. Add the chicken pieces to this marinade, mix well, and set aside for at least 30 minutes (or up to 2 hours in the refrigerator).
Dry roast the mustard seeds, fenugreek seeds, nigella seeds, fennel seeds, and cumin seeds in a pan over medium heat for 2-3 minutes until they release their aroma. Let them cool slightly and then grind them coarsely using a mortar and pestle or a spice grinder.
Heat a non-stick pan over medium heat and lightly coat it with cooking oil spray.
Add the marinated chicken to the pan and cook for about 5-7 minutes until the chicken is lightly browned on all sides.
Stir in the tomato puree and the ground spice mixture. Mix everything well, ensuring the chicken is fully coated.
Cover the pan and let the chicken simmer on low heat for another 15-20 minutes, stirring occasionally, until the chicken is cooked through.
Remove from heat and stir in the lemon juice to enhance the tangy flavor.
Garnish with fresh coriander leaves before serving.
Serve hot with steamed rice or a side of flatbread.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 432 mg | 144% | |
| Sodium | 2876 mg | 125% | |
| Total Carbohydrate | 33.7 g | 12% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 15.8 g | ||
| Protein | 167.2 g | 334% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 405 mg | 31% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2426 mg | 52% | |
*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.
