Low Fat Kali Mirch Chicken
Discover the irresistible flavors of Low Fat Kali Mirch Chicken, a light yet satisfying twist on the classic Indian pepper chicken recipe. This dish features tender, skinless chicken breast cubes marinated in a fragrant blend of coarsely crushed black pepper, low-fat yogurt, and warm spices like turmeric and garam masala. The addition of garlic, ginger, and green chilies infuses layers of robust flavor, while a slow simmer creates a thick, aromatic sauce. Perfect for those seeking a low-fat option without compromising taste, this healthy chicken curry pairs beautifully with steamed rice or whole wheat roti. With just 15 minutes of prep time, this guilt-free indulgence is ideal for busy weeknights or wholesome family meals.
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Recipe Information
Ingredients
- 500 grams chicken breast, boneless and skinless
- 1 tablespoon black peppercorns
- 150 grams low-fat yogurt
- 1 medium onion, finely chopped
- 4 units garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 units green chilies, slit
- 1 teaspoon coriander powder
- 1 teaspoon salt
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon garam masala
- 1 tablespoon cooking oil
- 200 milliliters water
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Cut the chicken breast into medium-sized cubes and set aside.
Coarsely crush the black peppercorns using a mortar and pestle or spice grinder.
In a large bowl, mix the low-fat yogurt, crushed black pepper, ginger, garlic, coriander powder, turmeric, and salt. Add the chicken pieces and coat them well. Allow to marinate for at least 15 minutes.
Heat the cooking oil in a non-stick pan over medium heat. Add the chopped onion and sauté until golden brown.
Add the green chilies and continue to sauté for 1 minute.
Pour in the marinated chicken along with any remaining marinade. Stir well and cook for 5 minutes until the chicken starts to brown.
Add water to the pan and bring to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the chicken is tender and the sauce has thickened.
Check seasoning and adjust salt if necessary. Stir in the garam masala and cook for an additional 2 minutes.
Garnish with fresh coriander leaves before serving.
Serve hot with steamed rice or whole wheat roti.
Nutrition Facts
Calories |
1155 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.6 g | 46% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 2865 mg | 125% | |
| Total Carbohydrate | 34.8 g | 13% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 17.2 g | ||
| Protein | 167.1 g | 334% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 469 mg | 36% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 2125 mg | 45% | |
*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.
