Low Fat Kadai Chicken
Indulge in the deliciously lighter version of a classic Indian favorite with this **Low Fat Kadai Chicken** recipe, a flavorful dish that balances rich, aromatic spices with a health-conscious twist. Succulent boneless chicken breast is marinated in non-fat yogurt and a medley of vibrant spices, then simmered in a fragrant tomato-based gravy with the nutty crunch of coriander and cumin seeds. The addition of crisp green bell peppers adds a delightful texture, while low-calorie cooking spray keeps the fat content minimal without compromising on taste. Ready in under an hour, this guilt-free meal pairs beautifully with steamed rice or whole wheat chapati, making it perfect for weeknight dinners or nutritious meal prep. Savor all the bold, authentic flavors of traditional kadai chicken with none of the extra calories!
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Recipe Information
Ingredients
- 500 grams Boneless chicken breast
- 120 grams Non-fat plain yogurt
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 1 unit Medium onion, finely sliced
- 1 unit Green bell pepper, cubed
- 200 grams Tomatoes, pureed
- 2 teaspoons Coriander seeds
- 1 teaspoon Cumin seeds
- 1 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper powder
- as needed Low-calorie cooking spray
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Cut the boneless chicken breast into medium-sized cubes.
In a large mixing bowl, marinate the chicken pieces with non-fat plain yogurt, ginger paste, garlic paste, turmeric powder, red chili powder, and salt. Let it sit for at least 30 minutes.
While the chicken is marinating, lightly crush the coriander seeds and cumin seeds using a mortar and pestle.
In a kadai or a deep pan, spray a little low-calorie cooking spray and add the crushed coriander and cumin seeds over medium heat. Allow them to sizzle for about 30 seconds.
Add the finely sliced onion and sauté until they turn golden brown.
Stir in the pureed tomatoes and cook until the oil starts to separate on the sides.
Add the marinated chicken pieces and mix well. Cook for about 10 minutes on medium heat.
Toss in the cubed green bell peppers, garam masala, and black pepper powder. Mix thoroughly.
Cover the pan and let it simmer on low heat until the chicken is cooked through and soft, typically around 20 more minutes.
Adjust the seasoning if necessary. Garnish with freshly chopped coriander leaves before serving.
Serve hot with steamed rice or whole wheat chapati for a complete meal.
Nutrition Facts
Calories |
1066 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 432 mg | 144% | |
| Sodium | 5080 mg | 221% | |
| Total Carbohydrate | 68.7 g | 25% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 25.5 g | ||
| Protein | 158.0 g | 316% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 509 mg | 39% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 3487 mg | 74% | |
*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.
