Low Sodium Chicken Roti

Savor the vibrant flavors of this Low Sodium Chicken Roti, a healthier twist on a beloved classic that’s perfect for those watching their salt intake without compromising taste. Tender, spiced chicken is cooked to perfection with aromatic garlic, ginger, and a blend of cumin, coriander, turmeric, and paprika, then simmered in creamy coconut milk for a luscious, low-sodium curry. Paired with soft, homemade whole wheat roti—a simple dough sweetened with a touch of honey—this dish delivers wholesome comfort and bold, fragrant flavors in every bite. Fresh lime juice and cilantro lend a bright, zesty finish, making this meal as refreshing as it is satisfying. Ideal for meal prep or a family dinner, this recipe is a must-try for anyone seeking a healthy, flavorful meal option with minimal sodium.

Nutriscore Rating: 82/100

Prep Time:30 mins

Cook Time:35 mins

Total Time:65 mins

Servings: 4

Ingredients

• 500 grams Boneless skinless chicken breast
• 2 tablespoons Olive oil
• 4 cloves Fresh garlic, minced
• 1 tablespoon Fresh ginger, minced
• 1 medium Red bell pepper, sliced
• 0.5 cup Fresh cilantro, chopped
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Paprika
• 400 milliliters Coconut milk
• 2 tablespoons Fresh lime juice
• 2 cups Whole wheat flour
• 0.75 cup Water
• 1 teaspoon Baking powder
• 1 teaspoon Honey

Directions

Step 1

In a large bowl, combine the chicken breast, minced garlic, minced ginger, cumin powder, coriander powder, turmeric powder, and paprika.

Step 2

Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Add the marinated chicken and sauté until fully cooked, about 6-8 minutes per side. Remove the chicken from the skillet and set aside.

Step 3

In the same skillet, add another tablespoon of olive oil and sauté the sliced bell pepper until softened, about 5 minutes.

Step 4

Reduce heat to low, return the chicken to the skillet, and stir in the coconut milk. Simmer for 5 minutes until the sauce has thickened.

Step 5

Add the fresh lime juice and chopped cilantro to the skillet. Mix well and adjust the seasoning to taste, if necessary, by adding more lime juice.

Step 6

For the roti: In a large mixing bowl, combine the whole wheat flour and baking powder.

Step 7

Gradually add water and honey to the flour mixture, mixing until a dough forms. Knead the dough for about 5 minutes until it is smooth and elastic.

Step 8

Divide the dough into 8 equal portions and roll each into a ball. Flatten each ball into a thin circle using a rolling pin.

Step 9

Heat a non-stick skillet over medium heat. Cook each roti for about 1-2 minutes on each side or until cooked through and lightly golden brown.

Step 10

Serve the chicken mixture wrapped in the freshly made roti with additional chopped cilantro if desired.

Nutrition Facts

Serving size	(1659.5g)

Amount per serving	% Daily Value*
Calories	2085.5

Total Fat 51.9g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 379.5mg	0%
Sodium 903.1mg	0%
Total Carbohydrate 240.0g	0%
Dietary Fiber 37.6g	0%
Total Sugars 42.3g
Protein 176.0g	0%

Vitamin D 0IU	0%
Calcium 303.9mg	0%
Iron 19.8mg	0%
Potassium 3173.9mg	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: 21.9%

Protein: 33.0%

Carbs: 45.0%