Low Sodium Achari Chicken

Indulge in the vibrant flavors of Low Sodium Achari Chicken, a healthier twist on the classic Indian dish that combines tangy, aromatic, and mildly spicy notes. This recipe uses a robust blend of traditional pickling spices like nigella seeds, fennel, and fenugreek, sautéed in mustard oil for an authentic depth of flavor. Marinated in a creamy low-sodium yogurt mixture with turmeric, chili powder, and a salt substitute, the chicken is tender, juicy, and full of zest, thanks to a bright squeeze of lemon. Perfect for those watching their sodium intake, this dish offers a guilt-free yet flavorful option for dinner, pairing wonderfully with steamed rice or warm rotis. Ready in just 45 minutes, it’s a quick and satisfying way to bring the magic of Indian pickling spices to your table.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Boneless Chicken Breast
• 2 tablespoons Mustard Oil
• 0.5 teaspoons Fenugreek Seeds
• 1 teaspoon Fennel Seeds
• 0.5 teaspoons Nigella Seeds (Kalonji)
• 1 teaspoon Cumin Seeds
• 0.5 teaspoons Turmeric Powder
• 1 teaspoon Red Chili Powder
• 1 tablespoon Coriander Powder
• 1 tablespoon Ginger Garlic Paste
• 2 units Green Chilies
• 150 grams Plain Yogurt (low sodium)
• 1 unit Lemon
• 2 tablespoons Fresh Coriander Leaves
• 1 large Onion
• 1 large Tomato
• 1 teaspoon Salt Substitute (Potassium Chloride)

Directions

Step 1

Begin by washing and drying the chicken breasts. Cut them into bite-sized pieces and set aside.

Step 2

In a large mixing bowl, combine the yogurt, ginger garlic paste, turmeric powder, red chili powder, coriander powder, and salt substitute. Mix well to form a marinade.

Step 3

Add the chicken pieces to the marinade, ensuring they are well-coated. Allow the chicken to marinate for at least 30 minutes in the refrigerator.

Step 4

While the chicken is marinating, finely slice the onion and tomato, and slit the green chilies lengthwise.

Step 5

Heat mustard oil in a deep skillet or heavy-bottomed pan over medium heat. Once hot, add the fenugreek seeds, fennel seeds, nigella seeds, and cumin seeds. Sauté for about a minute until the seeds begin to pop and become fragrant.

Step 6

Add the sliced onion to the skillet and cook until they become golden brown.

Step 7

Introduce the sliced tomato and green chilies to the pan, and stir well. Cook until the tomatoes become soft and the oil starts to separate from the mixture.

Step 8

Now, add the marinated chicken to the skillet. Increase the heat to medium-high and stir well to combine all the ingredients. Cook for about 5-7 minutes until the chicken is opaque and starts to cook through.

Step 9

Reduce the heat to medium, cover the skillet, and let the chicken simmer for another 15-20 minutes until it is cooked thoroughly and the flavors have melded together.

Step 10

Squeeze the juice of one lemon over the chicken and stir gently.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Step 12

Serve the Low Sodium Achari Chicken hot with steamed rice or rotis.

Nutrition Facts

Serving size	(1188.5g)

Amount per serving	% Daily Value*
Calories	1366.9

Total Fat 54.8g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 2.6g
Cholesterol 449.6mg	0%
Sodium 3495.7mg	0%
Total Carbohydrate 77.9g	0%
Dietary Fiber 12.9g	0%
Total Sugars 38.8g
Protein 156.2g	0%

Vitamin D 0IU	0%
Calcium 469.7mg	0%
Iron 11.3mg	0%
Potassium 6628.1mg	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: 34.5%

Protein: 43.7%

Carbs: 21.8%