Heart-Healthy Ayam Merah

Indulge in the guilt-free flavors of Heart-Healthy Ayam Merah, a wholesome twist on the classic Malaysian chicken dish. This vibrant recipe combines tender, skinless chicken thighs with a fragrant blend of turmeric, coriander, and cumin, simmered in a luscious tomato and light coconut milk sauce. The use of canola oil, low-sodium ingredients, and aromatic spices ensures a meal that’s both flavorful and kind to your heart. Accented with warming notes of cinnamon and star anise, this dish is finished with a zesty splash of lime juice and fresh cilantro for a refreshing balance. Pair it with steamed brown rice or a crisp side salad for a nutritious and satisfying dinner perfect for the health-conscious foodie.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Skinless chicken thighs
• 2 tablespoons Canola oil
• 1 medium Onion
• 3 large Garlic cloves
• 1 inch Fresh ginger
• 3 small Red chilies
• 400 grams Canned low-sodium tomato puree
• 250 ml Low-sodium chicken broth
• 1 teaspoon Turmeric powder
• 2 teaspoons Coriander powder
• 1 teaspoon Cumin powder
• 1 Cinnamon stick
• 1 Star anise
• 1 Bay leaf
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 100 ml Coconut milk (light)
• 1 tablespoon Lime juice
• 20 grams Fresh cilantro

Directions

Step 1

1. Begin by trimming any excess fat from the chicken thighs to further reduce fat content.

Step 2

2. Heat 1 tablespoon of canola oil in a large, non-stick skillet over medium heat. Add the chicken thighs and brown them on both sides, about 4 minutes per side. Remove and set aside.

Step 3

3. In the same skillet, add the remaining tablespoon of oil. Add the chopped onion, minced garlic, and grated ginger. Sauté until the onions are translucent and the mixture is fragrant.

Step 4

4. De-seed and finely slice the red chilies before adding them to the skillet. Sauté for another 2 minutes.

Step 5

5. Stir in the turmeric, coriander, and cumin powders, and fry for a further 1 minute to enhance their flavors.

Step 6

6. Add the tomato puree to the skillet, mixing well to combine with the spices and aromatics. Pour in the chicken broth and bring to a gentle simmer.

Step 7

7. Toss in the cinnamon stick, star anise, bay leaf, salt, and black pepper. Return the browned chicken thighs to the skillet, submerging them in the sauce.

Step 8

8. Cover and simmer gently for about 25 minutes or until the chicken is fully cooked and tender.

Step 9

9. Stir in the light coconut milk and let it heat through for 5 minutes.

Step 10

10. Turn off the heat, and squeeze in the fresh lime juice. Taste and adjust seasoning if necessary.

Step 11

11. Garnish with chopped cilantro before serving, accompanied by steamed brown rice or a side salad for a heart-healthy meal.

Nutrition Facts

Serving size	1542.8 grams (1542.8g)

Amount per serving	% Daily Value*
Calories	1455

Total Fat 81.50g	104%
Saturated Fat 19.10g	96%
Polyunsaturated Fat 7.10g
Cholesterol 535mg	178%
Sodium 1764mg	77%
Total Carbohydrate 58.80g	21%
Dietary Fiber 13.70g	49%
Total Sugars 22.00g
Protein 132.20g	264%

Vitamin D 0IU	0%
Calcium 299mg	23%
Iron 17mg	93%
Potassium 2973mg	63%

*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.

Source of Calories

Fat: 49.0%

Protein: 35.3%

Carbs: 15.7%