Low Fat Chicken Handi

Indulge in the rich, aromatic flavors of Low Fat Chicken Handi, a lighter take on the classic North Indian dish. This recipe features tender pieces of marinated boneless chicken simmered in a creamy, low-fat yogurt and tomato-based gravy, infused with warming spices like garam masala, turmeric, and coriander. Prepared with a low-fat cooking oil spray and fresh ingredients like ginger, garlic, and green chilies, this dish is perfect for health-conscious food lovers who don’t want to compromise on taste. With just 20 minutes of prep time and slow-cooked to perfection in a traditional handi or deep pan, it’s a wholesome, satisfying option for weeknight dinners or special occasions. Serve it with steamed rice or whole wheat naan for a hearty, guilt-free meal packed with protein and bold Indian flavors.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 500 grams Boneless chicken breast
• 150 grams Low-fat yogurt
• 1 tablespoon Garlic paste
• 1 tablespoon Ginger paste
• 1 large Onion
• 200 grams Tomato puree
• 2 pieces Green chili
• 1 teaspoon Red chili powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0 as needed Low-fat cooking oil spray
• 2 tablespoons Fresh coriander leaves
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a large bowl, mix the low-fat yogurt, garlic paste, ginger paste, red chili powder, turmeric powder, coriander powder, garam masala, and salt. Add the chicken pieces to this mixture and marinate for at least 15 minutes.

Step 3

Meanwhile, peel and finely chop the onion. Also, slit the green chilies lengthwise and set them aside.

Step 4

Heat a handi or deep pan over medium heat and apply a light spray of low-fat cooking oil.

Step 5

Add the chopped onions to the pan and sauté until they become translucent.

Step 6

Add the tomato puree and cook for 5-7 minutes, stirring occasionally, until the oil separates from the sauce.

Step 7

Add the marinated chicken along with the marinade to the pan. Cook for 10-12 minutes, stirring frequently until the chicken is fully cooked.

Step 8

Add the green chilies, cover the pan, and let it simmer on low heat for another 15 minutes, stirring occasionally.

Step 9

Season with ground black pepper and adjust salt if needed.

Step 10

Turn off the heat. Transfer the chicken handi to a serving dish and garnish with fresh coriander leaves and a drizzle of lemon juice.

Step 11

Serve hot with steamed rice or whole wheat naan.

Nutrition Facts

Serving size	(1144.1g)

Amount per serving	% Daily Value*
Calories	1120.0

Total Fat 22.8g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 2.5g
Cholesterol 439.9mg	0%
Sodium 5101.7mg	0%
Total Carbohydrate 76.5g	0%
Dietary Fiber 11.9g	0%
Total Sugars 33.5g
Protein 160.2g	0%

Vitamin D 83.9IU	0%
Calcium 521.2mg	0%
Iron 9.2mg	0%
Potassium 3611.6mg	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: 17.8%

Protein: 55.6%

Carbs: 26.6%