Heart-Healthy Kali Mirch Chicken

Delight your taste buds with this "Heart-Healthy Kali Mirch Chicken," a flavorful yet guilt-free take on the classic Indian pepper chicken dish. This recipe features tender, bite-sized pieces of lean, boneless chicken breast, marinated in a rich blend of non-fat yogurt, crushed black peppercorns, garlic, ginger, and warming spices like turmeric and coriander. The chicken is gently pan-cooked with aromatic cumin seeds and simmered to perfection, creating a luscious, peppery sauce that’s light on the heart but big on flavor. Garnished with fresh cilantro and a squeeze of zesty lemon juice, this dish is perfect when paired with brown rice or whole grain bread for a nourishing, wholesome meal. Packed with protein, low in saturated fats, and bursting with spice-forward goodness, this recipe is ideal for anyone seeking a nutritious yet satisfying dinner.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 lb Boneless, skinless chicken breast
• 2 tablespoons Black peppercorns, crushed
• 4 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 1 cup Non-fat plain yogurt
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.25 cup Cilantro, chopped
• 2 tablespoons Lemon juice
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt
• 0.5 cup Water

Directions

Step 1

Cut the chicken breast into small, bite-sized pieces and set aside.

Step 2

In a mixing bowl, combine the crushed black peppercorns, minced garlic, minced ginger, non-fat yogurt, turmeric powder, coriander powder, lemon juice, and salt. Mix well to form a marinade.

Step 3

Add the chicken pieces to the marinade, ensuring each piece is evenly coated. Marinate for at least 15 minutes or up to 2 hours for more intense flavor.

Step 4

Heat olive oil in a non-stick pan over medium heat.

Step 5

Add cumin seeds to the hot oil and let them sizzle for 30 seconds until they become fragrant.

Step 6

Add the marinated chicken to the pan, ensuring to include all the marinade.

Step 7

Cook the chicken for 15-20 minutes, stirring occasionally, until the chicken is cooked through and tender.

Step 8

Add 0.5 cup of water to the pan to create a sauce, and allow it to simmer for an additional 5-10 minutes on low heat.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Garnish with chopped cilantro before serving.

Step 11

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

Nutrition Facts

Serving size	967.3 grams (967.3g)

Amount per serving	% Daily Value*
Calories	1112

Total Fat 33.00g	42%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 1.30g
Cholesterol 391mg	130%
Sodium 1739mg	76%
Total Carbohydrate 41.70g	15%
Dietary Fiber 7.20g	26%
Total Sugars 19.20g
Protein 159.30g	319%

Vitamin D 23IU	114%
Calcium 664mg	51%
Iron 11mg	62%
Potassium 2297mg	49%

*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: 27.0%

Protein: 57.9%

Carbs: 15.1%