Low Fat Chicken Vindaloo
Embrace the bold flavors of Indian cuisine with this guilt-free Low Fat Chicken Vindaloo recipe! Perfectly marinated boneless, skinless chicken breasts are infused with a vibrant blend of ground spices, white vinegar, garlic, and ginger to deliver authentic vindaloo depth without the excess calories. Sautéed onions and crushed tomatoes create a rich yet light sauce that pairs beautifully with steamed rice or whole-grain naan. This easy-to-follow recipe is ready in just an hour, making it an ideal choice for busy weeknight dinners or meal prep. Packed with protein and bursting with aromatic spices, this low-fat version of the classic Chicken Vindaloo is both healthy and irresistibly flavorful. Garnish it with fresh cilantro for a finishing touch that’s as eye-catching as it is delicious.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breasts
- 60 ml white vinegar
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon cayenne pepper
- 1 teaspoon garam masala
- 4 cloves minced garlic
- 1 tablespoon ginger, grated
- 1 tablespoon olive oil, low-fat spray
- 2 medium onions, thinly sliced
- 400 grams crushed tomatoes
- 250 ml water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
Instructions
Begin by cutting the chicken breasts into bite-sized pieces and set aside.
In a small bowl, whisk together the vinegar, ground cumin, ground coriander, ground turmeric, cayenne pepper, garam masala, minced garlic, and grated ginger to form a marinade.
Pour the marinade over the chicken pieces, ensuring they are evenly coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
Heat a large non-stick pan over medium heat and lightly spray with low-fat olive oil. Add the sliced onions and sauté for about 5 minutes until they become soft and translucent.
Increase the heat to medium-high and add the marinated chicken along with any marinade juices. Cook, stirring frequently, until the chicken is browned on all sides, about 5-7 minutes.
Add the crushed tomatoes and water to the pan, stirring to combine. Bring the mixture to a gentle simmer, then reduce the heat to low.
Cover the pan and let the chicken cook gently for 25-30 minutes, stirring occasionally, until the sauce thickens and the chicken is cooked through.
Season with salt and black pepper to taste, and adjust the spices if necessary. If the sauce is too thick, add a little more water to reach your desired consistency.
Remove the pan from the heat and let it rest for 5 minutes before serving.
Garnish with freshly chopped cilantro before serving. Enjoy your Low Fat Chicken Vindaloo with steamed rice or whole grain naan.
Nutrition Facts
Calories |
1196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 3038 mg | 132% | |
| Total Carbohydrate | 51.8 g | 19% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 20.8 g | ||
| Protein | 163.3 g | 327% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 318 mg | 24% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 2797 mg | 60% | |
*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.
