Low Sodium Chicken Handi
Savor the rich, aromatic flavors of this *Low Sodium Chicken Handi*, a healthier twist on a classic Pakistani curry. This dish features tender, marinated boneless chicken simmered in a velvety base of low-fat yogurt, pureed tomatoes, and fragrant spices like cumin, coriander, and garam masala. The use of low sodium chicken stock and salt substitutes makes it perfect for those seeking heart-healthy, flavorful meals without compromising on taste. Cooked in a traditional handi or deep pan, this recipe achieves its signature depth of flavor while staying light. Garnished with fresh coriander and a touch of dried fenugreek leaves (kasuri methi), it’s best enjoyed with low sodium naan or steamed rice. Ready in under an hour, this wholesome, low sodium chicken curry is as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 500 grams Boneless chicken
- 200 grams Yogurt, low-fat and unsalted
- 2 medium Onions, finely chopped
- 3 medium Tomatoes, pureed
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 2 pieces Green chilies, slit
- 200 milliliters Low sodium chicken stock
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 teaspoon Fenugreek leaves (kasuri methi), dried
- 3 tablespoons Oil
- 2 tablespoons Fresh coriander leaves, chopped
- 0.5 teaspoon Low sodium salt or salt substitute
- 0.5 teaspoon Black pepper
Instructions
Begin by marinating the chicken: In a bowl, add the chicken pieces, yogurt, ginger paste, garlic paste, ground coriander, ground cumin, turmeric powder, and black pepper. Mix thoroughly to coat the chicken pieces evenly. Cover and refrigerate for at least 30 minutes.
Heat oil in a handi or deep pan over medium heat. Add the chopped onions and sauté until they are golden brown.
Add the pureed tomatoes to the onions and cook until the oil separates from the mixture.
Stir in the marinated chicken and cook on high heat for 5-7 minutes, stirring frequently until the chicken begins to brown.
Reduce heat to medium, add low sodium chicken stock, and bring to a simmer. Cover the handi with a lid and let it cook for about 20-25 minutes, or until the chicken is tender and cooked through.
Once the chicken is cooked, add garam masala and kasuri methi by crushing it between your palms to release its aroma. Mix well.
Adjust seasoning with low sodium salt or a salt substitute if desired, and add the slit green chilies for additional heat if preferred.
Garnish with fresh coriander leaves.
Serve hot with low sodium naan or steamed rice.
Nutrition Facts
Calories |
1591 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.6 g | 84% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 2076 mg | 90% | |
| Total Carbohydrate | 69.7 g | 25% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 29.4 g | ||
| Protein | 175.6 g | 351% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 607 mg | 47% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 4094 mg | 87% | |
*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.
