Low Fat Malai Chicken
Indulge in the comforting flavors of "Low Fat Malai Chicken," a guilt-free twist on the classic creamy chicken dish, perfect for health-conscious food lovers. This recipe features tender boneless chicken pieces marinated in a fragrant blend of ginger-garlic paste, lemon juice, and aromatic spices like garam masala and cumin, ensuring every bite is bursting with flavor. The creamy sauce is crafted using low-fat yogurt and milk, making it a lighter option without compromising on richness. Finished with fresh coriander and a touch of heat from green chilies, this dish is a wholesome delight that pairs wonderfully with steamed rice, soft rotis, or naan bread. With just 20 minutes of prep time and 30 minutes to cook, "Low Fat Malai Chicken" is an easy, flavorful meal that’s ideal for weeknight dinners or casual gatherings. Perfect for those searching for healthy chicken recipes, low-fat curry options, or delicious high-protein meals, this recipe strikes the perfect balance between indulgence and nutrition.
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Recipe Information
Ingredients
- 500 grams Boneless chicken breasts
- 150 grams Low-fat plain yogurt
- 100 milliliters Low-fat milk
- 2 tablespoons Ginger-garlic paste
- 2 Green chilies
- 1 tablespoon Lemon juice
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper powder
- 2 tablespoons Fresh coriander leaves
- 1 tablespoon Olive oil
Instructions
Cut the boneless chicken breasts into bite-sized pieces and set aside.
In a large mixing bowl, add low-fat plain yogurt, ginger-garlic paste, lemon juice, garam masala, coriander powder, cumin powder, salt, and black pepper powder. Mix well until the marinade is smooth.
Add the chicken pieces to this marinade, ensuring each piece is well coated. Cover and refrigerate for at least 30 minutes, or overnight for best results.
Finely chop the green chilies and fresh coriander leaves. Set aside.
Heat olive oil in a non-stick pan over medium heat.
Once the oil is hot, add the marinated chicken pieces to the pan in a single layer.
Cook the chicken on medium heat for about 8-10 minutes or until the chicken is almost cooked through.
Reduce the flame to low, and add the low-fat milk to the pan. Stir gently to combine the milk with the chicken and create a creamy sauce.
Allow it to simmer on low heat for another 10-12 minutes until the chicken is tender and the sauce is slightly thickened.
Add the chopped green chilies and fresh coriander leaves to the pan, mix well, and cook for another 2 minutes.
Turn off the heat and let the dish rest for 2-3 minutes before serving.
Serve hot with a side of steamed rice, roti, or naan bread.
Nutrition Facts
Calories |
1207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 442 mg | 147% | |
| Sodium | 2938 mg | 128% | |
| Total Carbohydrate | 38.4 g | 14% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 21.1 g | ||
| Protein | 170.1 g | 340% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 532 mg | 41% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 2229 mg | 47% | |
*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.
