Low Fat Achari Chicken

Indulge in the bold and tangy flavors of *Low Fat Achari Chicken*, a healthier twist on a classic Indian favorite! This recipe combines tender, marinated chicken breast chunks with a medley of aromatic spices like mustard seeds, fenugreek, and nigella seeds, all roasted to perfection for an authentic achari flavor. A low-fat yogurt-based marinade adds creaminess while keeping the dish light, and a zesty splash of lemon juice enhances the pickle-inspired tang. Simmered in a fragrant tomato puree, this dish is a wholesome and vibrant option perfect for those seeking a low-fat meal packed with robust flavors. Serve it alongside steamed rice or warm flatbread for a satisfying lunch or dinner that’s both nutritious and irresistibly delicious.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 g boneless, skinless chicken breast
• 120 ml low-fat plain yogurt
• 1 tbsp ginger-garlic paste
• 1 tsp mustard seeds
• 0.5 tsp fenugreek seeds
• 0.5 tsp nigella seeds
• 1 tsp fennel seeds
• 1 tsp cumin seeds
• 0.5 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1 tsp salt
• 2 tbsp lemon juice
• 100 ml tomato puree
• 1 for spraying cooking oil spray
• 2 tbsp fresh coriander leaves

Directions

Step 1

Cut the chicken breast into bite-sized pieces.

Step 2

In a bowl, combine the low-fat yogurt, ginger-garlic paste, turmeric powder, red chili powder, coriander powder, and salt. Add the chicken pieces to this marinade, mix well, and set aside for at least 30 minutes (or up to 2 hours in the refrigerator).

Step 3

Dry roast the mustard seeds, fenugreek seeds, nigella seeds, fennel seeds, and cumin seeds in a pan over medium heat for 2-3 minutes until they release their aroma. Let them cool slightly and then grind them coarsely using a mortar and pestle or a spice grinder.

Step 4

Heat a non-stick pan over medium heat and lightly coat it with cooking oil spray.

Step 5

Add the marinated chicken to the pan and cook for about 5-7 minutes until the chicken is lightly browned on all sides.

Step 6

Stir in the tomato puree and the ground spice mixture. Mix everything well, ensuring the chicken is fully coated.

Step 7

Cover the pan and let the chicken simmer on low heat for another 15-20 minutes, stirring occasionally, until the chicken is cooked through.

Step 8

Remove from heat and stir in the lemon juice to enhance the tangy flavor.

Step 9

Garnish with fresh coriander leaves before serving.

Step 10

Serve hot with steamed rice or a side of flatbread.

Nutrition Facts

Serving size	(799.5g)

Amount per serving	% Daily Value*
Calories	1037.6

Total Fat 23.7g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 432.0mg	0%
Sodium 2875.9mg	0%
Total Carbohydrate 33.7g	0%
Dietary Fiber 6.6g	0%
Total Sugars 15.8g
Protein 167.2g	0%

Vitamin D 88.2IU	0%
Calcium 405.3mg	0%
Iron 12.5mg	0%
Potassium 2425.5mg	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: 21.0%

Protein: 65.8%

Carbs: 13.3%