Heart-Healthy Chicken Nihari

Savor the rich, aromatic flavors of 'Heart-Healthy Chicken Nihari,' a lighter twist on the traditional South Asian classic. Made with lean boneless chicken breast and cooked in a nutritious base of olive oil and low-sodium chicken broth, this dish offers all the warmth and depth of authentic nihari without the extra calories. The recipe features bold, fragrant spices like cumin, coriander, and cardamom, balanced with the delicate nuttiness of chickpea flour for a wholesome, naturally thickened gravy. Perfectly tender chicken is simmered to perfection, making each bite melt in your mouth. Garnished with fresh cilantro, green chilies, and a squeeze of lemon, this heart-healthy nihari pairs wonderfully with whole-grain bread or brown rice. Ideal for family dinners or meal prep, this dish proves you can enjoy traditional flavors while staying health-conscious.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:75 mins

Total Time:90 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breast
• 2 tablespoons olive oil
• 2 tablespoons chickpea flour
• 2 large onions, finely sliced
• 4 cloves garlic, minced
• 1 tablespoon ginger, minced
• 4 cups low-sodium chicken broth
• 2 tablespoons whole wheat flour (optional, for thickening)
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 1 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 piece cinnamon stick
• 4 cardamom pods
• 2 bay leaves
• 1 teaspoon low-sodium salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped (for garnish)
• 2 green chilies, sliced (optional, for garnish)
• 4 lemon wedges (for serving)

Directions

Step 1

Cut the chicken breasts into medium-sized cubes.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Add sliced onions and sauté until golden brown. Remove half for garnishing.

Step 3

Add the garlic and ginger to the pot and sauté for another minute until fragrant.

Step 4

Incorporate the chickpea flour and sauté for 2-3 minutes to remove the raw taste.

Step 5

Pour in the chicken cubes and sear them until lightly browned, about 5 minutes.

Step 6

Add coriander powder, cumin powder, turmeric, red chili powder, cinnamon stick, cardamom pods, and bay leaves to the pot. Stir and cook for another 2 minutes.

Step 7

Pour in the low-sodium chicken broth and bring the mixture to a simmer. Cover the pot and let it cook on low heat for about 60 minutes or until the chicken is tender.

Step 8

If using, mix whole wheat flour with a little water to make a smooth paste and stir into the pot to thicken the gravy. Cook for an additional 5 minutes.

Step 9

Season with low-sodium salt and black pepper to taste.

Step 10

Serve hot, garnished with the reserved fried onions, chopped cilantro, and sliced green chilies if desired.

Step 11

Accompany with lemon wedges on the side.

Nutrition Facts

Serving size	2015.9 grams (2015.9g)

Amount per serving	% Daily Value*
Calories	1504

Total Fat 52.00g	67%
Saturated Fat 9.70g	49%
Polyunsaturated Fat 2.70g
Cholesterol 425mg	142%
Sodium 1833mg	80%
Total Carbohydrate 85.80g	31%
Dietary Fiber 20.50g	73%
Total Sugars 27.00g
Protein 176.40g	353%

Vitamin D 25IU	125%
Calcium 335mg	26%
Iron 13mg	72%
Potassium 4356mg	93%

*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: 30.9%

Protein: 46.5%

Carbs: 22.6%