Low Fat Kichro

Experience the wholesome comfort of **Low Fat Kichro**, a nutritious twist on the traditional South Asian dish that combines earthy whole wheat kernels, protein-packed red and yellow lentils, and tender boneless chicken breast. This hearty one-pot recipe is delicately spiced with cumin, turmeric, and garam masala, while low-fat yogurt enhances its creaminess without adding extra calories. Simmered to perfection, this slow-cooked delight is ideal for health-conscious food lovers seeking flavor without compromise. Perfectly balanced in taste and texture, it’s finished with fresh coriander and a squeeze of lemon for a zesty garnish. Whether you’re looking for a filling family dinner or meal prep inspiration, this protein-rich, low-fat kichro will nourish your body and satisfy your soul.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 6

Ingredients

• 1 cup Whole wheat kernels
• 0.5 cup Split chickpeas (chana dal)
• 0.5 cup Red lentils (masoor dal)
• 0.5 cup Yellow lentils (moong dal)
• 250 grams Boneless chicken breast
• 1 large Onion, finely chopped
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 2 teaspoons Salt
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 Bay leaf
• 1 teaspoon Cumin seeds
• 0.5 cup Low-fat yogurt
• 8 cups Water
• 2 tablespoons Coriander leaves for garnish
• 4 Lemon wedges

Directions

Step 1

Rinse the whole wheat kernels, split chickpeas, red lentils, and yellow lentils thoroughly under running water until the water runs clear. Soak them in water for at least 2 hours or overnight if possible.

Step 2

Drain the soaked grains and lentils. In a large heavy-bottomed pot, combine them with 8 cups of water. Add the salt, turmeric powder, red chili powder, and bay leaf.

Step 3

Bring the mixture to a boil over high heat, then reduce to low, cover the pot, and let it simmer for about 1 hour or until the grains and lentils are fully cooked and soft, stirring occasionally to avoid sticking.

Step 4

Meanwhile, in a non-stick skillet over medium heat, add the cumin seeds and dry roast them for about 1 minute until fragrant. Add the chopped onion and saute until they turn golden brown.

Step 5

Add the ginger paste, garlic paste and saute for another 2-3 minutes until the raw smell disappears. Add this mixture to the simmering pot of grains and lentils.

Step 6

In the same skillet, add the boneless chicken breast pieces and cook until they are lightly golden on all sides. Add garam masala and cook for another minute.

Step 7

Transfer the chicken to the pot with grains and lentils, cover, and let it simmer on low heat for another 30 minutes, allowing the flavors to meld together and the chicken to cook through.

Step 8

Stir in the low-fat yogurt and adjust the consistency as desired by adding more water if required. Simmer for another 10 minutes.

Step 9

Remove the bay leaf, taste for salt and adjust if needed.

Step 10

Garnish with chopped coriander leaves and serve hot along with fresh lemon wedges on the side.

Nutrition Facts

Serving size	(3011.2g)

Amount per serving	% Daily Value*
Calories	2061.7

Total Fat 23.9g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 1.2g
Cholesterol 223.1mg	0%
Sodium 6671.6mg	0%
Total Carbohydrate 322.9g	0%
Dietary Fiber 57.0g	0%
Total Sugars 32.5g
Protein 160.7g	0%

Vitamin D 68.5IU	0%
Calcium 722.5mg	0%
Iron 24.7mg	0%
Potassium 4880.2mg	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: 10.0%

Protein: 29.9%

Carbs: 60.1%