Spicy Masala Chicken Low Cholesterol
Indulge in the rich, bold flavors of Spicy Masala Chicken Low Cholesterol, a heart-healthy twist on a classic Indian dish. This recipe features tender, skinless chicken breast marinated in a vibrant blend of low-fat yogurt, garlic, ginger, and aromatic spices like turmeric, cumin, and garam masala for an irresistible depth of flavor—all while keeping saturated fats in check. Sautéed onions and tomatoes create a luscious, low-oil base that perfectly coats the chicken, while fresh cilantro and a touch of zesty lemon juice add a final burst of freshness. Ready in just an hour, this dish is perfect for weeknight dinners or meal prep and pairs beautifully with wholesome sides like brown rice or quinoa. Whether you're watching your cholesterol or simply seeking a lighter, guilt-free option, this one-pot wonder is sure to satisfy your cravings for spicy, comforting cuisine!
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Recipe Information
Ingredients
- 500 grams Skinless boneless chicken breast
- 120 grams Plain low-fat yogurt
- 1 tablespoon Olive oil
- 3 pieces Garlic cloves (minced)
- 1 teaspoon Ginger (grated)
- 1 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 1 piece Large onion (sliced)
- 1 piece Tomato (finely chopped)
- 2 tablespoons Fresh cilantro (chopped)
- 1 piece Green chili (optional, finely sliced)
- 1 tablespoon Lemon juice
- 100 milliliters Water
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
In a mixing bowl, combine the low-fat yogurt, minced garlic, grated ginger, red chili powder, turmeric powder, ground coriander, ground cumin, garam masala, and half of the salt. Mix well to create a marinade.
Add the chicken pieces to the marinade, ensuring they are well-coated. Let it marinate for at least 20 minutes, or up to 2 hours in the refrigerator for better flavor.
Heat the olive oil in a large non-stick skillet or pan over medium heat.
Add the sliced onions and sauté until golden brown, approximately 5–7 minutes.
Stir in the chopped tomato and cook for another 5 minutes until the tomato softens and becomes paste-like.
Add the marinated chicken to the pan and cook for 5 minutes on medium-high heat, stirring occasionally to prevent sticking.
Pour in the water, reduce the heat to low, cover the pan, and let it simmer for 20 minutes, stirring occasionally to ensure even cooking.
Check the seasoning and adjust the salt if needed. If you prefer extra heat, add finely sliced green chili at this stage.
Once the chicken is fully cooked and the sauce has thickened, turn off the heat.
Garnish with freshly chopped cilantro and a squeeze of lemon juice before serving.
Serve hot with steamed brown rice, quinoa, or whole-grain flatbread for a heart-healthy meal.
Nutrition Facts
Calories |
1168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.2 g | 49% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 503 mg | 168% | |
| Sodium | 2769 mg | 120% | |
| Total Carbohydrate | 39.0 g | 14% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 20.0 g | ||
| Protein | 165.6 g | 331% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 404 mg | 31% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2260 mg | 48% | |
*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.
