Heart-Healthy Chicken Haleem

Elevate your meal prep with this Heart-Healthy Chicken Haleem, a wholesome twist on a beloved comfort food. This nutritious recipe combines tender boneless chicken breast, protein-packed red lentils, split yellow peas, and pearl barley for a fiber-rich base. Slow-cooked to perfection in low-sodium chicken broth and seasoned with aromatic spices like coriander, cumin, and turmeric, this dish delivers bold flavors without compromising your health goals. A dash of olive oil replaces traditional ghee, keeping it light yet satisfying. Topped with caramelized onions, fresh cilantro, green chilies, and a squeeze of zesty lemon, this haleem offers a delightful balance of taste and nutrition in every bite. Perfect for a cozy, heart-healthy dinner that serves six!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 6

Ingredients

• 500 grams Boneless skinless chicken breast
• 100 grams Pearl barley
• 100 grams Red lentils
• 100 grams Split yellow peas (chana dal)
• 2 tablespoons Olive oil
• 2 medium, thinly sliced Onions
• 1 tablespoon Garlic paste
• 1 tablespoon Ginger paste
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 1 teaspoon Chili powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 liter Low-sodium chicken broth
• 0.5 cup, chopped Fresh cilantro
• 1 medium, cut into wedges Lemon
• 2 thinly sliced for garnish Green chilies

Directions

Step 1

Rinse the pearl barley, red lentils, and split yellow peas thoroughly under cold water. Soak them together in a bowl with enough water to cover for about 30 minutes.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the sliced onions and sauté until they are golden brown. Remove half of the onions and set aside for garnish.

Step 3

Add the garlic paste, ginger paste, ground coriander, ground cumin, chili powder, and turmeric powder to the pot. Stir well and cook for another 2-3 minutes until fragrant.

Step 4

Add the cubed chicken breast to the pot and sauté until lightly browned on all sides.

Step 5

Drain the soaked grains and legumes, then add them to the pot along with the low-sodium chicken broth and salt. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer gently, stirring occasionally, for 1.5 to 2 hours, or until the grains and chicken are completely tender.

Step 7

Once cooked, use a hand blender or potato masher to achieve a thick, porridge-like consistency.

Step 8

Adjust the seasoning as per taste. Serve hot, garnished with reserved fried onions, chopped cilantro, thinly sliced green chilies, and lemon wedges.

Nutrition Facts

Serving size	2203.2 grams (2203.2g)

Amount per serving	% Daily Value*
Calories	2105

Total Fat 52.00g	67%
Saturated Fat 9.70g	49%
Polyunsaturated Fat 2.70g
Cholesterol 380mg	126%
Sodium 3997mg	174%
Total Carbohydrate 214.70g	78%
Dietary Fiber 44.50g	159%
Total Sugars 22.80g
Protein 192.60g	385%

Vitamin D 0IU	0%
Calcium 319mg	25%
Iron 20mg	110%
Potassium 3507mg	75%

*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: 22.3%

Protein: 36.7%

Carbs: 40.9%