Mediterranean Diet Chicken Vindaloo
Infused with the vibrant spices of traditional Indian cuisine and a Mediterranean twist, this Mediterranean Diet Chicken Vindaloo is a healthier, flavor-packed take on a classic dish. Tender, marinated chicken is simmered in a creamy coconut milk and tomato sauce, seasoned with earthy cumin, warm turmeric, and a hint of cayenne for a spicy kick. Olive oil replaces traditional ghee, aligning the recipe with Mediterranean diet principles, while fresh parsley adds a touch of brightness to the rich, hearty flavors. Ready in just about an hour, this one-pot meal is perfect for weeknight dinners or meal prep, and pairs beautifully with brown rice, quinoa, or a side of roasted vegetables. Packed with protein, fiber, and anti-inflammatory ingredients, it’s a guilt-free comfort food that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 3 tablespoons olive oil
- 1 piece medium onion, finely chopped
- 4 cloves garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 0.25 cup white wine vinegar
- 1 cup coconut milk
- 1 can (15 ounces) diced tomatoes
- 1 piece bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
Instructions
Cut the chicken breasts into 1-inch cubes and set aside.
In a large bowl, combine olive oil, minced garlic, grated ginger, cumin, coriander, turmeric, paprika, cayenne pepper, white wine vinegar, salt, and pepper. Add the chicken cubes and toss to coat. Marinate for at least 15 minutes at room temperature or longer in the refrigerator.
In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the marinated chicken along with the marinade to the pot. Cook, stirring occasionally, until the chicken is browned, about 5 minutes.
Stir in the diced tomatoes, coconut milk, and bay leaf. Bring to a simmer.
Reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the chicken is cooked through and tender.
Remove the bay leaf. Adjust seasoning with salt and pepper if necessary.
Garnish with chopped fresh parsley and serve it hot.
Nutrition Facts
Calories |
1797 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.4 g | 90% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 3423 mg | 149% | |
| Total Carbohydrate | 58.0 g | 21% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 33.1 g | ||
| Protein | 222.9 g | 446% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 348 mg | 27% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 3333 mg | 71% | |
*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.
