High Protein Kichro

Elevate your weeknight dinner game with this hearty and wholesome High Protein Kichro, a nourishing twist on the traditional South Asian favorite. Packed with the natural goodness of whole wheat, split red lentils, and split green gram, this protein-rich dish is further enhanced with tender bites of boneless chicken breast. Slow-cooked to perfection, this savory porridge-style meal is infused with aromatic spices like turmeric, cumin, and garam masala, delivering layers of bold, comforting flavors. Garnished with fresh cilantro and a hint of citrus from lemon wedges, this one-pot wonder is perfect for family meals or meal prep. Rich in nutrients and brimming with authentic flavors, High Protein Kichro is a satisfying choice for health-conscious foodies seeking a balanced, high-protein, and wholesome dish.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 1 cup Whole wheat
• 0.5 cup Split red lentils
• 0.5 cup Split green gram (moong dal)
• 300 grams Boneless chicken breast
• 1 large Onion
• 2 tablespoons Ginger-garlic paste
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 1.5 teaspoons Salt
• 0.5 teaspoon Black pepper
• 3 tablespoons Clarified butter (ghee)
• 6 cups Water
• 0.5 cup Fresh cilantro
• 2 optional Green chilies
• 1 for serving Lemon wedges

Directions

Step 1

Rinse wheat, split red lentils, and split green gram thoroughly under cold water to remove any dirt and impurities.

Step 2

In a large bowl, soak the wheat, lentils, and split green gram in water for 1-2 hours to make them easier to cook.

Step 3

Chop the onion finely. Cut the boneless chicken breast into bite-sized pieces.

Step 4

Heat the clarified butter (ghee) in a large pot over medium heat.

Step 5

Add the chopped onion and sauté until golden brown, about 5 minutes.

Step 6

Add the ginger-garlic paste and stir for another minute until fragrant.

Step 7

Add the chicken pieces to the pot and stir well to ensure they are coated with the ghee and spices.

Step 8

Season the chicken with turmeric, cumin, coriander, garam masala, salt, and black pepper. Cook for 5 minutes stirring occasionally to infuse the flavors.

Step 9

Drain the soaked wheat, lentils, and split green gram. Add them to the pot, stirring everything well.

Step 10

Pour in 6 cups of water, ensuring all ingredients are submerged. Bring to a boil.

Step 11

Once boiling, reduce the heat to low and cover the pot partially.

Step 12

Simmer for approximately 2 hours, stirring occasionally, or until the grains and lentils are soft and the chicken is thoroughly cooked. Add more water if needed to maintain a porridge-like consistency.

Step 13

Taste and adjust the seasoning as necessary. Add more salt and pepper if needed.

Step 14

Finely chop fresh cilantro and optional green chilies, and use them to garnish the kichro before serving.

Step 15

Serve hot with lemon wedges on the side for an added tangy flavor.

Nutrition Facts

Serving size	2548.6 grams (2548.6g)

Amount per serving	% Daily Value*
Calories	2362

Total Fat 69.70g	89%
Saturated Fat 32.80g	164%
Polyunsaturated Fat 1.50g
Cholesterol 367mg	122%
Sodium 5874mg	255%
Total Carbohydrate 297.40g	108%
Dietary Fiber 52.50g	188%
Total Sugars 39.30g
Protein 163.60g	327%

Vitamin D 0IU	0%
Calcium 553mg	43%
Iron 30mg	166%
Potassium 3886mg	83%

*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: 25.4%

Protein: 26.5%

Carbs: 48.1%