Low Fat Kadai Chicken

Savor the vibrant flavors of **Low Fat Kadai Chicken**, a healthier twist on the classic Indian dish. This recipe features tender chunks of protein-rich boneless chicken breast marinated in non-fat yogurt and aromatic spices, then simmered with a fragrant blend of crushed coriander and cumin seeds, caramelized onions, and tangy tomato puree. Crisp green bell peppers and a touch of garam masala add bursts of color and authentic flavor, while low-calorie cooking spray keeps the dish light and guilt-free. Perfect for those watching their calorie intake without compromising on taste, this high-protein, low-fat dish is ready in under an hour and pairs beautifully with steamed rice or whole wheat chapati. Whether you're meal-prepping or hosting a health-conscious dinner, this kadai chicken will delight your taste buds and nourish your body.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 500 grams Boneless chicken breast
• 120 grams Non-fat plain yogurt
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 1 unit Medium onion, finely sliced
• 1 unit Green bell pepper, cubed
• 200 grams Tomatoes, pureed
• 2 teaspoons Coriander seeds
• 1 teaspoon Cumin seeds
• 1 teaspoon Red chili powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper powder
• 0 as needed Low-calorie cooking spray
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Cut the boneless chicken breast into medium-sized cubes.

Step 2

In a large mixing bowl, marinate the chicken pieces with non-fat plain yogurt, ginger paste, garlic paste, turmeric powder, red chili powder, and salt. Let it sit for at least 30 minutes.

Step 3

While the chicken is marinating, lightly crush the coriander seeds and cumin seeds using a mortar and pestle.

Step 4

In a kadai or a deep pan, spray a little low-calorie cooking spray and add the crushed coriander and cumin seeds over medium heat. Allow them to sizzle for about 30 seconds.

Step 5

Add the finely sliced onion and sauté until they turn golden brown.

Step 6

Stir in the pureed tomatoes and cook until the oil starts to separate on the sides.

Step 7

Add the marinated chicken pieces and mix well. Cook for about 10 minutes on medium heat.

Step 8

Toss in the cubed green bell peppers, garam masala, and black pepper powder. Mix thoroughly.

Step 9

Cover the pan and let it simmer on low heat until the chicken is cooked through and soft, typically around 20 more minutes.

Step 10

Adjust the seasoning if necessary. Garnish with freshly chopped coriander leaves before serving.

Step 11

Serve hot with steamed rice or whole wheat chapati for a complete meal.

Nutrition Facts

Serving size	(1086.2g)

Amount per serving	% Daily Value*
Calories	1066.3

Total Fat 21.4g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.5g
Cholesterol 432.4mg	0%
Sodium 5079.7mg	0%
Total Carbohydrate 68.7g	0%
Dietary Fiber 11.7g	0%
Total Sugars 25.5g
Protein 158.0g	0%

Vitamin D 0IU	0%
Calcium 508.7mg	0%
Iron 11.6mg	0%
Potassium 3487.4mg	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: 17.5%

Protein: 57.5%

Carbs: 25.0%