Heart-Healthy Chicken Roti

Savor the rich flavors of this Heart-Healthy Chicken Roti, a wholesome and delicious fusion of tender spiced chicken curry and freshly made whole wheat flatbreads. Packed with lean protein, aromatic spices like cumin, coriander, and turmeric, and cooked using heart-smart olive oil, this dish is as nutritious as it is tasty. The chicken is simmered to perfection in a light, low-sodium broth, creating a fragrant curry brimming with bold yet balanced flavors. Paired with warm, homemade rotis crafted effortlessly from whole wheat flour, this meal offers a fiber-rich, satisfying alternative to traditional bread. Ready in just an hour, this recipe is perfect for a balanced family dinner that doesn’t compromise on taste.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 400 grams Boneless, skinless chicken breast
• 2 tablespoons Olive oil
• 2 Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 1 medium Onion, finely chopped
• 1 large Tomato, chopped
• 1 cup Low-sodium chicken broth
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup Fresh cilantro, chopped
• 2 cups Whole wheat flour
• 0.75 cup Water

Directions

Step 1

Begin by cutting the chicken breast into small, bite-sized pieces. Set aside.

Step 2

In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic, grated ginger, and chopped onion. Sauté until the onion becomes translucent, about 5 minutes.

Step 3

Add the chopped tomato to the pan and continue to sauté until the tomatoes become soft, approximately 3 minutes.

Step 4

Add chicken pieces to the pan and cook until they begin to change color slightly, stirring occasionally.

Step 5

Pour in the low-sodium chicken broth and add ground cumin, ground coriander, turmeric powder, garam masala, salt, and black pepper. Stir well to combine all ingredients.

Step 6

Cover the pan and let the chicken simmer on low heat for about 25 minutes, stirring occasionally, until the chicken is cooked through and tender.

Step 7

Meanwhile, prepare the roti dough by combining whole wheat flour and water in a large bowl. Knead the mixture until you achieve a smooth, pliable dough. Divide the dough into 8 equal portions and roll each portion into a ball.

Step 8

Using a rolling pin, flatten each ball into a thin round disc, about 6 inches in diameter.

Step 9

Heat a non-stick pan or griddle over medium heat and lightly oil it with the remaining tablespoon of olive oil.

Step 10

Cook each roti on the griddle for 2-3 minutes on each side, or until golden brown spots appear and the roti is cooked through.

Step 11

Once the chicken is ready, stir in the chopped fresh cilantro.

Step 12

Serve the warm, cooked chicken curry alongside freshly made whole wheat rotis. Enjoy this heart-healthy meal with your family!

Nutrition Facts

Serving size	1467 grams (1467.0g)

Amount per serving	% Daily Value*
Calories	1871

Total Fat 49.70g	64%
Saturated Fat 9.40g	47%
Polyunsaturated Fat 2.70g
Cholesterol 340mg	113%
Sodium 1599mg	70%
Total Carbohydrate 202.40g	74%
Dietary Fiber 37.70g	135%
Total Sugars 12.50g
Protein 163.70g	327%

Vitamin D 20IU	100%
Calcium 265mg	20%
Iron 19mg	104%
Potassium 2880mg	61%

*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: 23.4%

Protein: 34.3%

Carbs: 42.3%