Heart-Healthy Chicken Handi

Savor the flavors of "Heart-Healthy Chicken Handi," a light and wholesome twist on a traditional Indian favorite. This recipe features tender, boneless chicken breast simmered in a luscious, low-fat yogurt-based marinade infused with warming spices like turmeric, coriander, and garam masala. Cooked in a handi or deep pan with olive oil and vibrant pureed tomatoes, it delivers authentic taste with a health-conscious approach. Fresh herbs like cilantro and mint elevate the dish, while a final squeeze of lemon juice adds a zesty finish. Perfectly paired with brown rice or whole wheat roti, this dish is ideal for a heart-healthy meal that doesn’t compromise on rich, aromatic flavor. Ready in just an hour, it’s the perfect balance of nutrition and indulgence for your next family dinner.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 250 grams Low-fat plain yogurt
• 2 tablespoons Olive oil
• 2 medium Onions, finely chopped
• 1 tablespoon Ginger-garlic paste
• 2 medium Tomatoes, pureed
• 2 Green chilies, slit
• 1 teaspoon Garam masala
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Fresh mint leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Cut the chicken breast into bite-sized cubes and set aside.

Step 2

In a large mixing bowl, whisk the low-fat yogurt until smooth. Add turmeric, coriander powder, red chili powder, and salt. Mix well.

Step 3

Add the chicken cubes into the yogurt marinade, ensuring they are thoroughly coated. Cover and let it marinate for at least 15 minutes.

Step 4

Heat olive oil in a handi or deep pan over medium heat. Add the chopped onions and sauté until golden brown.

Step 5

Stir in the ginger-garlic paste and cook for 1-2 minutes until the raw smell disappears.

Step 6

Add the pureed tomatoes and green chilies, and cook until the oil begins to separate from the masala.

Step 7

Mix in the marinated chicken along with the marinade into the pan. Stir well to combine with the masala.

Step 8

Cover the handi with a lid and let the chicken cook on a low flame for about 25 minutes, stirring occasionally, until the chicken is tender and cooked through.

Step 9

Sprinkle garam masala over the cooked chicken handi, and garnish with freshly chopped cilantro and mint leaves.

Step 10

Finish with a drizzle of lemon juice, mix gently, and serve hot with brown rice or whole wheat roti.

Nutrition Facts

Serving size	(1235.3g)

Amount per serving	% Daily Value*
Calories	1446.7

Total Fat 51.8g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 439.3mg	0%
Sodium 2985.4mg	0%
Total Carbohydrate 65.4g	0%
Dietary Fiber 10.7g	0%
Total Sugars 37.5g
Protein 175.5g	0%

Vitamin D 154.6IU	0%
Calcium 644.9mg	0%
Iron 10.9mg	0%
Potassium 3199.8mg	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: 32.6%

Protein: 49.1%

Carbs: 18.3%