Low Sodium Chicken Salan
Savor the rich, heartwarming flavors of Low Sodium Chicken Salan, a healthier spin on the classic South Asian curry. This recipe combines tender chunks of boneless chicken simmered in a fragrant tomato and spice-based sauce, enriched with low sodium chicken broth and yogurt for added creaminess. Seasoned with staples like turmeric, cumin, and coriander, and brought to life with fresh ingredients like green chilies, bell peppers, and a touch of lime juice, this dish is a nutritious yet indulgent option for those watching their sodium intake. Perfectly balanced, aromatic, and ready in under an hour, it's the ideal companion to steamed rice or whole wheat flatbreads, making it a wholesome and satisfying meal for the whole family.
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Recipe Information
Ingredients
- 600 grams Boneless chicken breast
- 2 tablespoons Olive oil
- 1 Large onion, finely chopped
- 2 tablespoons Ginger-garlic paste
- 3 Fresh ripe tomatoes, pureed
- 2 teaspoons Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 250 ml Low sodium chicken broth
- 3 tablespoons Low sodium yogurt
- 2 tablespoons Fresh cilantro, chopped
- 0.5 teaspoon Garam masala
- 2 Fresh green chilies, de-seeded and chopped
- 1 Green bell pepper, chopped
- 1 tablespoon Lime juice
Instructions
Cut the boneless chicken breast into bite-sized pieces and set aside.
In a large, heavy-bottomed pan, heat the olive oil over medium heat. Add the finely chopped onion and cook until golden brown, stirring occasionally.
Add the ginger-garlic paste to the pan and sauté for about 2 minutes until fragrant.
Stir in the pureed tomatoes, coriander powder, cumin powder, turmeric powder, and red chili powder. Cook the mixture for about 8-10 minutes until the oil begins to separate from the spice mixture.
Add the chicken pieces to the pan, stirring well to coat with the spice mixture. Cook for about 5 minutes until the chicken changes color.
Pour in the low sodium chicken broth and bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes until the chicken is tender and cooked through.
Stir in the low sodium yogurt, making sure it blends into the sauce without curdling. Simmer for another 5 minutes.
Add the chopped green bell pepper and green chilies to the pan. Cook for another 5 minutes until the bell pepper is slightly tender.
Finish by sprinkling the garam masala and chopped fresh cilantro over the chicken salan. Stir well to combine.
Before serving, add the lime juice for a hint of freshness. Serve hot with steamed rice or whole wheat flatbreads.
Nutrition Facts
Calories |
1410 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.9 g | 68% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 518 mg | 173% | |
| Sodium | 2646 mg | 115% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 24.9 g | ||
| Protein | 182.7 g | 365% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 300 mg | 23% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3729 mg | 79% | |
*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.
