Low Fat Kichro
Delight in the wholesome flavors of 'Low Fat Kichro,' a nutritious twist on the traditional South Asian comfort dish. Packed with the goodness of whole wheat kernels, split chickpeas, red lentils, and yellow lentils, this hearty recipe delivers a perfect balance of protein and fiber. Tender boneless chicken breast adds lean protein, while aromatic spices like garam masala, cumin, and turmeric infuse each bite with rich layers of flavor. With a creamy touch of low-fat yogurt and a bright pop of freshness from coriander leaves and lemon wedges, this guilt-free one-pot wonder is as satisfying as it is nourishing. Ideal for health-conscious food lovers, this dish is a must-try for those seeking a low-fat, high-protein meal that doesn’t skimp on authentic, bold flavors.
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Recipe Information
Ingredients
- 1 cup Whole wheat kernels
- 0.5 cup Split chickpeas (chana dal)
- 0.5 cup Red lentils (masoor dal)
- 0.5 cup Yellow lentils (moong dal)
- 250 grams Boneless chicken breast
- 1 large Onion, finely chopped
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 2 teaspoons Salt
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 Bay leaf
- 1 teaspoon Cumin seeds
- 0.5 cup Low-fat yogurt
- 8 cups Water
- 2 tablespoons Coriander leaves for garnish
- 4 Lemon wedges
Instructions
Rinse the whole wheat kernels, split chickpeas, red lentils, and yellow lentils thoroughly under running water until the water runs clear. Soak them in water for at least 2 hours or overnight if possible.
Drain the soaked grains and lentils. In a large heavy-bottomed pot, combine them with 8 cups of water. Add the salt, turmeric powder, red chili powder, and bay leaf.
Bring the mixture to a boil over high heat, then reduce to low, cover the pot, and let it simmer for about 1 hour or until the grains and lentils are fully cooked and soft, stirring occasionally to avoid sticking.
Meanwhile, in a non-stick skillet over medium heat, add the cumin seeds and dry roast them for about 1 minute until fragrant. Add the chopped onion and saute until they turn golden brown.
Add the ginger paste, garlic paste and saute for another 2-3 minutes until the raw smell disappears. Add this mixture to the simmering pot of grains and lentils.
In the same skillet, add the boneless chicken breast pieces and cook until they are lightly golden on all sides. Add garam masala and cook for another minute.
Transfer the chicken to the pot with grains and lentils, cover, and let it simmer on low heat for another 30 minutes, allowing the flavors to meld together and the chicken to cook through.
Stir in the low-fat yogurt and adjust the consistency as desired by adding more water if required. Simmer for another 10 minutes.
Remove the bay leaf, taste for salt and adjust if needed.
Garnish with chopped coriander leaves and serve hot along with fresh lemon wedges on the side.
Nutrition Facts
Calories |
2062 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 223 mg | 74% | |
| Sodium | 6672 mg | 290% | |
| Total Carbohydrate | 322.9 g | 117% | |
| Dietary Fiber | 57.0 g | 204% | |
| Total Sugars | 32.5 g | ||
| Protein | 160.7 g | 321% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 722 mg | 56% | |
| Iron | 24.7 mg | 137% | |
| Potassium | 4880 mg | 104% | |
*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.
