Heart-Healthy Ayam Masak Merah

Experience the wholesome flavors of "Heart-Healthy Ayam Masak Merah," a nutritious twist on the beloved Malaysian classic. This recipe combines tender chunks of boneless, skinless chicken breast with the bold warmth of aromatic spices like cinnamon, star anise, and cardamom. A vibrant chili-tomato base, enhanced with cumin, coriander, and turmeric, delivers an irresistible depth of flavor while remaining easy on the heart, thanks to the use of olive oil and low-sodium chicken broth. Packed with antioxidant-rich red onions, garlic, ginger, and a pop of sweetness from peas, this lighter take on Ayam Masak Merah is both satisfying and nourishing. Ready in just under an hour, it's perfect when served with brown rice or whole grain roti for a wholesome, balanced meal that supports heart health without sacrificing taste.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 medium red onions
• 3 garlic cloves
• 1 inch piece ginger
• 5 dried red chilies
• 400 grams canned tomatoes, no salt added
• 1 cinnamon stick
• 1 star anise
• 3 cardamom pods
• 250 milliliters low-sodium chicken broth
• 100 grams frozen peas
• 2 bay leaves
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 1 tablespoon lime juice
• 2 tablespoons cilantro, chopped
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Cut the chicken breasts into large chunks and set aside.

Step 2

Slice the red onions thinly. Mince the garlic and ginger. Soak the dried red chilies in warm water for 10 minutes, then blend them into a paste.

Step 3

Heat the olive oil in a large non-stick pan over medium heat. Add the cinnamon stick, star anise, and cardamom pods, sautéing until fragrant, about 1-2 minutes.

Step 4

Add the sliced onions, garlic, and ginger. Sauté for 4-5 minutes or until the onions are soft and translucent.

Step 5

Stir in the chili paste and continue cooking for another 2 minutes.

Step 6

Add the coriander powder, cumin powder, and turmeric powder; stir well to combine the spices with the onion mixture.

Step 7

Pour in the canned tomatoes and cook for 5 minutes, allowing the mixture to thicken slightly.

Step 8

Add the chicken chunks, stirring to coat them in the sauce. Cook for 5 minutes until the chicken is lightly browned.

Step 9

Pour in the low-sodium chicken broth, bring to a simmer, and cover the pan. Let it cook gently for 20 minutes, or until the chicken is cooked through and tender.

Step 10

Add the frozen peas, bay leaves, salt, and pepper. Stir and allow to cook for another 5 minutes.

Step 11

Remove from heat and stir in the lime juice. Garnish with chopped cilantro.

Step 12

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

Nutrition Facts

Serving size	(1695.0g)

Amount per serving	% Daily Value*
Calories	1487.1

Total Fat 38.7g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 425mg	0%
Sodium 1714.3mg	0%
Total Carbohydrate 114.8g	0%
Dietary Fiber 32.9g	0%
Total Sugars 37.2g
Protein 180.2g	0%

Vitamin D 5IU	0%
Calcium 387.3mg	0%
Iron 21.0mg	0%
Potassium 3826.2mg	0%

*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: 22.8%

Protein: 47.2%

Carbs: 30.0%