Low Fat Chicken Nihari
Indulge in the rich and aromatic flavors of *Low Fat Chicken Nihari*, a guilt-free twist on the traditional Pakistani classic. Crafted with tender boneless chicken breast, nutrient-rich whole wheat flour, and fragrant nihari spices, this nutritious recipe offers a lighter option without compromising on taste. The slow-cooked stew is thickened naturally and enriched with low-fat yogurt, creating a velvety texture that pairs beautifully with whole wheat naan or steamed brown rice. Garnished with fresh coriander, julienne ginger, and green chilies, this wholesome delight is perfect for those seeking a healthier take on comfort food, all with under 1 tablespoon of olive oil. With its warm spices, tangy notes of lemon juice, and melt-in-your-mouth chicken, this dish is sure to become a family favorite. Ready in just 90 minutes with minimal prep, it's the ultimate low-fat, high-flavor meal to enjoy any day of the week!
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Recipe Information
Ingredients
- 500 grams Boneless chicken breast
- 1 tablespoon Olive oil
- 1 large (finely sliced) Onion
- 1 tablespoon Ginger-garlic paste
- 2 tablespoons Whole wheat flour
- 2 tablespoons Nihari masala
- 1 teaspoon Salt
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 2 tablespoons Lemon juice
- 100 grams Low-fat yogurt
- 750 milliliters Water
- 2 tablespoons (for garnish) Fresh coriander leaves
- 1 tablespoon (for garnish) Julienne ginger
- 2 (sliced, for garnish) Green chilies
Instructions
Cut the boneless chicken breast into bite-sized pieces and set aside.
In a deep pot, heat olive oil over medium heat. Add the sliced onions and sauté until they are golden brown.
Add the ginger-garlic paste and cook for 2 minutes until the raw smell disappears.
Stir in whole wheat flour and cook for another minute, constantly stirring to avoid lumps.
Add the nihari masala, salt, turmeric powder, red chili powder, and coriander powder. Mix well to combine with the onion mixture.
Add chicken pieces to the pot and cook until they are sealed and turn white.
Add the low-fat yogurt and lemon juice, stir until the chicken is well coated.
Pour in the water and bring the mixture to a boil. Lower the heat, cover the pot, and let it simmer for 75 minutes.
Occasionally stir to ensure nothing sticks to the bottom of the pot. Add more water if necessary to maintain a stew-like consistency.
Once the chicken is tender and the sauce has thickened, taste and adjust seasoning if needed.
Turn off the heat and let the nihari rest for 10 minutes. This allows the flavors to meld together.
Garnish with fresh coriander leaves, julienne ginger, and sliced green chilies before serving.
Serve hot with whole wheat naan or steamed brown rice for a complete meal.
Nutrition Facts
Calories |
1177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.1 g | 48% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 437 mg | 146% | |
| Sodium | 4668 mg | 203% | |
| Total Carbohydrate | 63.2 g | 23% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 20.3 g | ||
| Protein | 154.4 g | 309% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 432 mg | 33% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2533 mg | 54% | |
*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.
