Low Fat Chicken Salan

Transform your weeknight dinners with this flavorful yet guilt-free Low Fat Chicken Salan! This classic South Asian curry is reimagined with a health-conscious twist, featuring tender bites of boneless chicken breast simmered in a fragrant blend of spices, low-fat yogurt, and a rich tomato base. With just a tablespoon of olive oil and wholesome ingredients like cumin, coriander, and fresh cilantro, this nutrient-packed dish delivers all the comforting flavors of traditional chicken salan without the heaviness. Perfectly spiced and ready in just 45 minutes, it pairs beautifully with steamed rice or warm roti for a satisfying, low-fat meal that’s both delicious and nourishing. Whether you're watching your calories or just craving a lighter curry option, this recipe is sure to impress!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Boneless chicken breast
• 150 grams Low-fat yogurt
• 1 large Onion
• 2 medium Tomatoes
• 3 Garlic cloves
• 1 inch piece Ginger
• 1 Green chili
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 1 tablespoon Olive oil
• 2 tablespoons, chopped Fresh cilantro
• 250 ml Water

Directions

Step 1

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

Step 2

Finely slice the onion and roughly chop the tomatoes. Mince the garlic and ginger. Finely chop the green chili.

Step 3

In a large non-stick pan, heat the olive oil over medium heat. Add the sliced onions and sauté until golden brown.

Step 4

Add the minced garlic and ginger, sauté for another minute until fragrant.

Step 5

Stir in the chopped tomatoes and cook until they soften, about 3-4 minutes.

Step 6

Add the ground cumin, ground coriander, turmeric powder, red chili powder, and salt. Mix well and cook for 2 minutes.

Step 7

Add the chicken pieces, mixing them thoroughly with the spices. Cook until the chicken turns white, about 5 minutes.

Step 8

Lower the heat and add the low-fat yogurt gradually, stirring continuously to prevent curdling.

Step 9

Pour in the water and cover the pan to simmer on low heat for about 15 minutes, stirring occasionally until the chicken is cooked through.

Step 10

Uncover and cook for an additional 5 minutes until the salan reaches the desired consistency.

Step 11

Stir in the garam masala and green chili, cook for another minute.

Step 12

Garnish with fresh cilantro before serving. Serve hot with rice or roti.

Nutrition Facts

Serving size	(1421.8g)

Amount per serving	% Daily Value*
Calories	1143.6

Total Fat 37.0g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 439.9mg	0%
Sodium 4154.1mg	0%
Total Carbohydrate 52.8g	0%
Dietary Fiber 9.2g	0%
Total Sugars 28.5g
Protein 155.7g	0%

Vitamin D 83.9IU	0%
Calcium 521.4mg	0%
Iron 7.9mg	0%
Potassium 3017.0mg	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: 28.5%

Protein: 53.4%

Carbs: 18.1%