Low Fat Chicken Salan
Indulge in the rich, aromatic flavors of **Low Fat Chicken Salan**, a healthier take on the traditional South Asian chicken curry. This recipe features tender pieces of boneless chicken breast simmered in a fragrant blend of spices, creamy low-fat yogurt, and a vibrant tomato base. With just a tablespoon of olive oil, this dish keeps the calorie count in check without compromising on taste. Perfectly spiced with cumin, coriander, turmeric, and a hint of garam masala, this wholesome curry is a guilt-free way to enjoy bold, authentic flavors. Ready in just 45 minutes, it’s ideal for weeknight dinners and pairs beautifully with steamed rice or warm roti. This easy-to-make, one-pot wonder is a must-try for anyone seeking a healthier twist on classic chicken salan!
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Recipe Information
Ingredients
- 500 grams Boneless chicken breast
- 150 grams Low-fat yogurt
- 1 large Onion
- 2 medium Tomatoes
- 3 Garlic cloves
- 1 inch piece Ginger
- 1 Green chili
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 1 tablespoon Olive oil
- 2 tablespoons, chopped Fresh cilantro
- 250 ml Water
Instructions
Cut the boneless chicken breast into bite-sized pieces and set aside.
Finely slice the onion and roughly chop the tomatoes. Mince the garlic and ginger. Finely chop the green chili.
In a large non-stick pan, heat the olive oil over medium heat. Add the sliced onions and sauté until golden brown.
Add the minced garlic and ginger, sauté for another minute until fragrant.
Stir in the chopped tomatoes and cook until they soften, about 3-4 minutes.
Add the ground cumin, ground coriander, turmeric powder, red chili powder, and salt. Mix well and cook for 2 minutes.
Add the chicken pieces, mixing them thoroughly with the spices. Cook until the chicken turns white, about 5 minutes.
Lower the heat and add the low-fat yogurt gradually, stirring continuously to prevent curdling.
Pour in the water and cover the pan to simmer on low heat for about 15 minutes, stirring occasionally until the chicken is cooked through.
Uncover and cook for an additional 5 minutes until the salan reaches the desired consistency.
Stir in the garam masala and green chili, cook for another minute.
Garnish with fresh cilantro before serving. Serve hot with rice or roti.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.0 g | 47% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 440 mg | 147% | |
| Sodium | 4154 mg | 181% | |
| Total Carbohydrate | 52.8 g | 19% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 28.5 g | ||
| Protein | 155.7 g | 311% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 521 mg | 40% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 3017 mg | 64% | |
*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.
