Low Fat Chicken Vindaloo

Experience the bold, tangy, and aromatic flavors of India with this Low Fat Chicken Vindaloo—a lightened version of the classic dish that doesn’t skimp on taste. Made with tender boneless chicken breasts marinated in a vibrant blend of white vinegar, warm spices like cumin, coriander, and garam masala, and fresh garlic and ginger, this recipe serves up a guilt-free indulgence. Perfectly balanced with a rich tomato-based sauce and simmered to perfection, it’s a healthier take on a spicy favorite. Ready in just an hour, this meal is ideal for weeknight dinners or meal prep. Serve with fluffy steamed rice or whole grain naan for an irresistible crowd-pleaser.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breasts
• 60 ml white vinegar
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon cayenne pepper
• 1 teaspoon garam masala
• 4 cloves minced garlic
• 1 tablespoon ginger, grated
• 1 tablespoon olive oil, low-fat spray
• 2 medium onions, thinly sliced
• 400 grams crushed tomatoes
• 250 ml water
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped

Directions

Step 1

Begin by cutting the chicken breasts into bite-sized pieces and set aside.

Step 2

In a small bowl, whisk together the vinegar, ground cumin, ground coriander, ground turmeric, cayenne pepper, garam masala, minced garlic, and grated ginger to form a marinade.

Step 3

Pour the marinade over the chicken pieces, ensuring they are evenly coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.

Step 4

Heat a large non-stick pan over medium heat and lightly spray with low-fat olive oil. Add the sliced onions and sauté for about 5 minutes until they become soft and translucent.

Step 5

Increase the heat to medium-high and add the marinated chicken along with any marinade juices. Cook, stirring frequently, until the chicken is browned on all sides, about 5-7 minutes.

Step 6

Add the crushed tomatoes and water to the pan, stirring to combine. Bring the mixture to a gentle simmer, then reduce the heat to low.

Step 7

Cover the pan and let the chicken cook gently for 25-30 minutes, stirring occasionally, until the sauce thickens and the chicken is cooked through.

Step 8

Season with salt and black pepper to taste, and adjust the spices if necessary. If the sauce is too thick, add a little more water to reach your desired consistency.

Step 9

Remove the pan from the heat and let it rest for 5 minutes before serving.

Step 10

Garnish with freshly chopped cilantro before serving. Enjoy your Low Fat Chicken Vindaloo with steamed rice or whole grain naan.

Nutrition Facts

Serving size	(1472.5g)

Amount per serving	% Daily Value*
Calories	1196.4

Total Fat 34.7g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 0g
Cholesterol 425mg	0%
Sodium 3038.3mg	0%
Total Carbohydrate 51.8g	0%
Dietary Fiber 13.5g	0%
Total Sugars 20.8g
Protein 163.3g	0%

Vitamin D 5IU	0%
Calcium 318.2mg	0%
Iron 16.4mg	0%
Potassium 2797.4mg	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: 26.6%

Protein: 55.7%

Carbs: 17.7%