Low Fat Kali Mirch Chicken

Indulge in the comforting flavors of Low Fat Kali Mirch Chicken, a lighter take on the classic black pepper chicken curry. This Indian-inspired dish features tender boneless chicken breast marinated in a creamy blend of low-fat yogurt, freshly crushed black peppercorns, and aromatic spices. With just a tablespoon of cooking oil, this heart-healthy recipe delivers a rich and flavorful experience without the excess calories. A quick sauté of onions, garlic, ginger, and green chilies forms the base of the dish, while a gentle simmer ensures the chicken remains juicy and the pepper-infused sauce thickens beautifully. Garnished with fresh coriander, this low-calorie delight pairs perfectly with steamed rice or whole wheat roti. Perfect for weeknight dinners, this protein-packed, mildly spiced curry is a guilt-free way to enjoy authentic Indian flavors.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams chicken breast, boneless and skinless
• 1 tablespoon black peppercorns
• 150 grams low-fat yogurt
• 1 medium onion, finely chopped
• 4 units garlic cloves, minced
• 1 teaspoon ginger, grated
• 2 units green chilies, slit
• 1 teaspoon coriander powder
• 1 teaspoon salt
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon garam masala
• 1 tablespoon cooking oil
• 200 milliliters water
• 2 tablespoons fresh coriander leaves, chopped

Directions

Step 1

Cut the chicken breast into medium-sized cubes and set aside.

Step 2

Coarsely crush the black peppercorns using a mortar and pestle or spice grinder.

Step 3

In a large bowl, mix the low-fat yogurt, crushed black pepper, ginger, garlic, coriander powder, turmeric, and salt. Add the chicken pieces and coat them well. Allow to marinate for at least 15 minutes.

Step 4

Heat the cooking oil in a non-stick pan over medium heat. Add the chopped onion and sauté until golden brown.

Step 5

Add the green chilies and continue to sauté for 1 minute.

Step 6

Pour in the marinated chicken along with any remaining marinade. Stir well and cook for 5 minutes until the chicken starts to brown.

Step 7

Add water to the pan and bring to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the chicken is tender and the sauce has thickened.

Step 8

Check seasoning and adjust salt if necessary. Stir in the garam masala and cook for an additional 2 minutes.

Step 9

Garnish with fresh coriander leaves before serving.

Step 10

Serve hot with steamed rice or whole wheat roti.

Nutrition Facts

Serving size	(1031.6g)

Amount per serving	% Daily Value*
Calories	1154.8

Total Fat 35.6g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 0g
Cholesterol 434.9mg	0%
Sodium 2865.3mg	0%
Total Carbohydrate 34.8g	0%
Dietary Fiber 6.3g	0%
Total Sugars 17.2g
Protein 167.1g	0%

Vitamin D 148.9IU	0%
Calcium 468.9mg	0%
Iron 7.9mg	0%
Potassium 2125.4mg	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: 28.4%

Protein: 59.3%

Carbs: 12.3%