Heart-Healthy Kadai Chicken

Transform your favorite Indian classic into a guilt-free indulgence with this Heart-Healthy Kadai Chicken recipe. Crafted with lean, protein-packed skinless chicken breast, vibrant bell peppers, and a fragrant blend of spices like kadai masala, turmeric, and cumin, this dish is rich in flavor but light on sodium and fat. Olive oil replaces traditional ghee, while the addition of fresh tomatoes and low-sodium tomato paste keeps the sauce silky and wholesome. Perfectly cooked in just one pan, this recipe comes together in under an hour, making it ideal for busy weeknights. Serve it with whole-grain roti or fluffy brown rice for a complete, nutritious meal that supports a heart-healthy lifestyle without compromising on the bold, aromatic taste of Indian cuisine.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Skinless chicken breast
• 2 tablespoons Olive oil
• 1 large Red bell pepper
• 1 large Green bell pepper
• 1 large Onion
• 4 cloves Garlic
• 1 inch piece Ginger
• 2 medium Tomatoes
• 2 tablespoons Low-sodium tomato paste
• 2 tablespoons Kadai masala
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Fresh coriander leaves
• 1 optional Green chili

Directions

Step 1

Begin by slicing the chicken breast into bite-sized pieces. Dice the red and green bell peppers, finely chop the onion, garlic, and ginger, and finely dice the tomatoes.

Step 2

Heat 1 tablespoon of olive oil in a large non-stick kadai or pan over medium heat. Add the chicken pieces and stir-fry for about 5 minutes until they are lightly browned and cooked through. Remove and set aside.

Step 3

In the same pan, add another tablespoon of olive oil. Add chopped onion, garlic, and ginger. Sauté for 3-4 minutes until the onions become translucent.

Step 4

Add the diced tomatoes and low-sodium tomato paste, cook for another 5 minutes until the tomatoes have softened.

Step 5

Stir in the kadai masala, ground coriander, ground cumin, turmeric powder, and salt. Mix everything well and cook for 2 minutes to release the flavors.

Step 6

Add the bell peppers and optional green chili to the pan. Stir well and cook for about 5 minutes until the peppers become slightly tender but still crisp.

Step 7

Return the cooked chicken to the pan and mix well with the spice mixture, allowing the chicken to coat evenly. Cook for an additional 3-5 minutes until everything is well combined and heated through.

Step 8

Turn off the heat and garnish with freshly chopped coriander leaves before serving.

Step 9

Serve hot with whole-grain roti or brown rice for a complete heart-healthy meal.

Nutrition Facts

Serving size	1404.4 grams (1404.4g)

Amount per serving	% Daily Value*
Calories	1430

Total Fat 51.40g	66%
Saturated Fat 10.30g	52%
Polyunsaturated Fat 3.00g
Cholesterol 411mg	137%
Sodium 2922mg	127%
Total Carbohydrate 70.50g	26%
Dietary Fiber 17.40g	62%
Total Sugars 32.10g
Protein 165.20g	330%

Vitamin D 0IU	0%
Calcium 254mg	20%
Iron 10mg	54%
Potassium 2170mg	46%

*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: 32.9%

Protein: 47.0%

Carbs: 20.1%