Low Fat Chicken Handi
Indulge in the comforting flavors of "Low Fat Chicken Handi," a lighter take on the classic chicken handi recipe that doesn’t sacrifice taste. This creamy, aromatic dish features tender boneless chicken breast marinated in low-fat yogurt and a medley of bold spices, including garam masala and red chili powder, for an authentic burst of flavor. The slow-cooked handi-style preparation, using tomato puree and freshly sautéed onions, ensures a rich and hearty curry with minimal oil and fat. Perfectly balanced with the tanginess of lemon juice and the freshness of coriander leaves, this low-fat version is both health-conscious and satisfying. Ready in just over an hour, it’s an ideal centerpiece for your next meal, whether served alongside fluffy steamed rice or whole wheat naan. Perfect for anyone seeking a guilt-free indulgence in Indian cuisine!
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Recipe Information
Ingredients
- 500 grams Boneless chicken breast
- 150 grams Low-fat yogurt
- 1 tablespoon Garlic paste
- 1 tablespoon Ginger paste
- 1 large Onion
- 200 grams Tomato puree
- 2 pieces Green chili
- 1 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- as needed Low-fat cooking oil spray
- 2 tablespoons Fresh coriander leaves
- 1 tablespoon Lemon juice
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
In a large bowl, mix the low-fat yogurt, garlic paste, ginger paste, red chili powder, turmeric powder, coriander powder, garam masala, and salt. Add the chicken pieces to this mixture and marinate for at least 15 minutes.
Meanwhile, peel and finely chop the onion. Also, slit the green chilies lengthwise and set them aside.
Heat a handi or deep pan over medium heat and apply a light spray of low-fat cooking oil.
Add the chopped onions to the pan and sauté until they become translucent.
Add the tomato puree and cook for 5-7 minutes, stirring occasionally, until the oil separates from the sauce.
Add the marinated chicken along with the marinade to the pan. Cook for 10-12 minutes, stirring frequently until the chicken is fully cooked.
Add the green chilies, cover the pan, and let it simmer on low heat for another 15 minutes, stirring occasionally.
Season with ground black pepper and adjust salt if needed.
Turn off the heat. Transfer the chicken handi to a serving dish and garnish with fresh coriander leaves and a drizzle of lemon juice.
Serve hot with steamed rice or whole wheat naan.
Nutrition Facts
Calories |
1120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 440 mg | 147% | |
| Sodium | 5102 mg | 222% | |
| Total Carbohydrate | 76.5 g | 28% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 33.5 g | ||
| Protein | 160.2 g | 320% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 521 mg | 40% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 3612 mg | 77% | |
*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.
