Low Sodium Chicken Salan

Discover the perfect balance of flavor and health with this Low Sodium Chicken Salan, a delectable twist on the classic Pakistani-style curry. This dish features tender, bite-sized pieces of boneless chicken simmered in an aromatic blend of pureed tomatoes, ginger-garlic paste, and a medley of warm spices like coriander, cumin, and garam masala—all enhanced with the freshness of green bell peppers and cilantro. By using low sodium chicken broth and yogurt, this recipe keeps the sodium levels in check without compromising on taste. A touch of lime juice at the end adds a zesty kick, making every bite irresistibly flavorful. Ready in just an hour, this wholesome chicken curry pairs beautifully with steamed rice or whole wheat flatbreads and is perfect for a heart-healthy, satisfying dinner.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 600 grams Boneless chicken breast
• 2 tablespoons Olive oil
• 1 Large onion, finely chopped
• 2 tablespoons Ginger-garlic paste
• 3 Fresh ripe tomatoes, pureed
• 2 teaspoons Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 250 ml Low sodium chicken broth
• 3 tablespoons Low sodium yogurt
• 2 tablespoons Fresh cilantro, chopped
• 0.5 teaspoon Garam masala
• 2 Fresh green chilies, de-seeded and chopped
• 1 Green bell pepper, chopped
• 1 tablespoon Lime juice

Directions

Step 1

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

Step 2

In a large, heavy-bottomed pan, heat the olive oil over medium heat. Add the finely chopped onion and cook until golden brown, stirring occasionally.

Step 3

Add the ginger-garlic paste to the pan and sauté for about 2 minutes until fragrant.

Step 4

Stir in the pureed tomatoes, coriander powder, cumin powder, turmeric powder, and red chili powder. Cook the mixture for about 8-10 minutes until the oil begins to separate from the spice mixture.

Step 5

Add the chicken pieces to the pan, stirring well to coat with the spice mixture. Cook for about 5 minutes until the chicken changes color.

Step 6

Pour in the low sodium chicken broth and bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes until the chicken is tender and cooked through.

Step 7

Stir in the low sodium yogurt, making sure it blends into the sauce without curdling. Simmer for another 5 minutes.

Step 8

Add the chopped green bell pepper and green chilies to the pan. Cook for another 5 minutes until the bell pepper is slightly tender.

Step 9

Finish by sprinkling the garam masala and chopped fresh cilantro over the chicken salan. Stir well to combine.

Step 10

Before serving, add the lime juice for a hint of freshness. Serve hot with steamed rice or whole wheat flatbreads.

Nutrition Facts

Serving size	(1621.6g)

Amount per serving	% Daily Value*
Calories	1410.4

Total Fat 52.9g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 5.6g
Cholesterol 517.9mg	0%
Sodium 2646.2mg	0%
Total Carbohydrate 59.7g	0%
Dietary Fiber 14.7g	0%
Total Sugars 24.9g
Protein 182.7g	0%

Vitamin D 15IU	0%
Calcium 300.5mg	0%
Iron 10.6mg	0%
Potassium 3729.3mg	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: 32.9%

Protein: 50.5%

Carbs: 16.5%