Heart-Healthy Chicken Salan

Elevate your weeknight dinner with this flavorful and nourishing Heart-Healthy Chicken Salan, a lighter take on the classic South Asian curry. Made with tender boneless, skinless chicken breast and cooked in heart-friendly olive oil, this recipe brings together a medley of warming spices like turmeric, cumin, and garam masala for a deeply aromatic dish. Freshly pureed tomatoes and low-sodium chicken broth create a luscious, guilt-free sauce, while a finishing touch of cilantro and zesty lemon juice adds freshness to every bite. Ready in just 45 minutes, this low-sodium, high-protein meal is perfect for those seeking a wholesome yet satisfying curry option. Serve it with brown rice or whole-grain naan for a complete, heart-smart feast!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken breast
• 1 tablespoon Olive oil
• 1 piece Onion, medium, finely chopped
• 3 pieces Garlic cloves, minced
• 1 tablespoon Ginger, minced
• 2 pieces Tomato, medium, pureed
• 250 ml Low-sodium chicken broth
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Cut the chicken breasts into bite-sized pieces and set aside.

Step 2

Heat olive oil in a large saucepan over medium heat.

Step 3

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

Step 4

Stir in minced garlic and ginger, cooking for an additional minute until fragrant.

Step 5

Add the pureed tomatoes, and cook for 5 minutes until the mixture thickens and the oil starts to separate.

Step 6

Mix in turmeric, coriander, cumin, and red chili powder. Stir well to coat the mixture evenly.

Step 7

Add the chicken pieces to the pan, ensuring they are well-coated with the spice mixture. Cook for 5 minutes, stirring occasionally.

Step 8

Pour in the low-sodium chicken broth and bring the mixture to a simmer. Cover and cook for 15-20 minutes, or until the chicken is fully cooked and tender.

Step 9

Sprinkle in garam masala, salt, and black pepper. Stir to combine and cook for 2 more minutes.

Step 10

Remove from heat and garnish with fresh cilantro and lemon juice before serving.

Nutrition Facts

Serving size	(1122.5g)

Amount per serving	% Daily Value*
Calories	1098.7

Total Fat 34.5g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 425mg	0%
Sodium 1660.4mg	0%
Total Carbohydrate 29.5g	0%
Dietary Fiber 7.2g	0%
Total Sugars 11.7g
Protein 162.1g	0%

Vitamin D 25IU	0%
Calcium 163.0mg	0%
Iron 9.6mg	0%
Potassium 2133.8mg	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: 28.8%

Protein: 60.2%

Carbs: 11.0%