Low Fat Malai Chicken

Indulge guilt-free with this flavorful Low Fat Malai Chicken, a healthier twist on the classic Indian favorite. Juicy boneless chicken breasts are marinated in a zesty blend of low-fat yogurt, ginger-garlic paste, and fragrant spices like garam masala and cumin, ensuring a tender and aromatic base. The dish is finished with a creamy yet light sauce made from low-fat milk, simmered to perfection to coat every bite in rich flavor without the extra calories. Garnished with fresh coriander and green chilies for a burst of freshness and heat, this protein-packed recipe pairs beautifully with steamed rice, roti, or naan. Ready in under an hour, it’s the perfect balance of indulgence and nourishment, ideal for anyone seeking a low-fat, high-taste meal option.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Boneless chicken breasts
• 150 grams Low-fat plain yogurt
• 100 milliliters Low-fat milk
• 2 tablespoons Ginger-garlic paste
• 2 Green chilies
• 1 tablespoon Lemon juice
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper powder
• 2 tablespoons Fresh coriander leaves
• 1 tablespoon Olive oil

Directions

Step 1

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

Step 2

In a large mixing bowl, add low-fat plain yogurt, ginger-garlic paste, lemon juice, garam masala, coriander powder, cumin powder, salt, and black pepper powder. Mix well until the marinade is smooth.

Step 3

Add the chicken pieces to this marinade, ensuring each piece is well coated. Cover and refrigerate for at least 30 minutes, or overnight for best results.

Step 4

Finely chop the green chilies and fresh coriander leaves. Set aside.

Step 5

Heat olive oil in a non-stick pan over medium heat.

Step 6

Once the oil is hot, add the marinated chicken pieces to the pan in a single layer.

Step 7

Cook the chicken on medium heat for about 8-10 minutes or until the chicken is almost cooked through.

Step 8

Reduce the flame to low, and add the low-fat milk to the pan. Stir gently to combine the milk with the chicken and create a creamy sauce.

Step 9

Allow it to simmer on low heat for another 10-12 minutes until the chicken is tender and the sauce is slightly thickened.

Step 10

Add the chopped green chilies and fresh coriander leaves to the pan, mix well, and cook for another 2 minutes.

Step 11

Turn off the heat and let the dish rest for 2-3 minutes before serving.

Step 12

Serve hot with a side of steamed rice, roti, or naan bread.

Nutrition Facts

Serving size	(916.1g)

Amount per serving	% Daily Value*
Calories	1206.6

Total Fat 38.3g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 441.6mg	0%
Sodium 2937.9mg	0%
Total Carbohydrate 38.4g	0%
Dietary Fiber 5.6g	0%
Total Sugars 21.1g
Protein 170.1g	0%

Vitamin D 144.8IU	0%
Calcium 532.5mg	0%
Iron 9.7mg	0%
Potassium 2229.1mg	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: 29.2%

Protein: 57.7%

Carbs: 13.0%