Low Sodium Achari Chicken
Experience a burst of bold, tangy, and aromatic flavors with this Low Sodium Achari Chicken recipe—a healthier twist on a beloved Indian classic. Perfectly spiced yet gentle on sodium, this dish features tender chicken marinated in a yogurt-based blend of turmeric, coriander, and a hint of chili, then simmered in a fragrant tempering of mustard oil, fenugreek, fennel, and nigella seeds. With a touch of fresh lemon and a vibrant garnish of coriander, this achari chicken captures the signature "pickle-like" tang without the excess salt. Serve it with fluffy steamed rice or warm rotis for a wholesome, low-sodium meal that doesn’t compromise on taste. Perfect for health-conscious foodies looking for an authentic Indian delight!
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Recipe Information
Ingredients
- 500 grams Boneless Chicken Breast
- 2 tablespoons Mustard Oil
- 0.5 teaspoons Fenugreek Seeds
- 1 teaspoon Fennel Seeds
- 0.5 teaspoons Nigella Seeds (Kalonji)
- 1 teaspoon Cumin Seeds
- 0.5 teaspoons Turmeric Powder
- 1 teaspoon Red Chili Powder
- 1 tablespoon Coriander Powder
- 1 tablespoon Ginger Garlic Paste
- 2 units Green Chilies
- 150 grams Plain Yogurt (low sodium)
- 1 unit Lemon
- 2 tablespoons Fresh Coriander Leaves
- 1 large Onion
- 1 large Tomato
- 1 teaspoon Salt Substitute (Potassium Chloride)
Instructions
Begin by washing and drying the chicken breasts. Cut them into bite-sized pieces and set aside.
In a large mixing bowl, combine the yogurt, ginger garlic paste, turmeric powder, red chili powder, coriander powder, and salt substitute. Mix well to form a marinade.
Add the chicken pieces to the marinade, ensuring they are well-coated. Allow the chicken to marinate for at least 30 minutes in the refrigerator.
While the chicken is marinating, finely slice the onion and tomato, and slit the green chilies lengthwise.
Heat mustard oil in a deep skillet or heavy-bottomed pan over medium heat. Once hot, add the fenugreek seeds, fennel seeds, nigella seeds, and cumin seeds. Sauté for about a minute until the seeds begin to pop and become fragrant.
Add the sliced onion to the skillet and cook until they become golden brown.
Introduce the sliced tomato and green chilies to the pan, and stir well. Cook until the tomatoes become soft and the oil starts to separate from the mixture.
Now, add the marinated chicken to the skillet. Increase the heat to medium-high and stir well to combine all the ingredients. Cook for about 5-7 minutes until the chicken is opaque and starts to cook through.
Reduce the heat to medium, cover the skillet, and let the chicken simmer for another 15-20 minutes until it is cooked thoroughly and the flavors have melded together.
Squeeze the juice of one lemon over the chicken and stir gently.
Garnish with freshly chopped coriander leaves before serving.
Serve the Low Sodium Achari Chicken hot with steamed rice or rotis.
Nutrition Facts
Calories |
1367 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.8 g | 70% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 450 mg | 150% | |
| Sodium | 3496 mg | 152% | |
| Total Carbohydrate | 77.9 g | 28% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 38.8 g | ||
| Protein | 156.2 g | 312% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 470 mg | 36% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 6628 mg | 141% | |
*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.
