Low Sodium Kali Mirch Chicken

Experience the tantalizing flavors of this Low Sodium Kali Mirch Chicken, a guilt-free twist on the traditional Indian black pepper chicken recipe. This dish combines the creamy richness of yogurt, the boldness of freshly ground black pepper, and a medley of aromatic spices like cumin, coriander, and turmeric for a dish that's packed with vibrant, savory flavors—all while keeping sodium levels in check. Tender, marinated chicken is simmered in a light, flavorful broth, creating a luscious sauce perfect for pairing with fluffy steamed rice or warm flatbreads. Garnished with fresh coriander and a dash of green chilies for a subtle heat, this easy-to-make recipe is a wholesome and heart-healthy option for any weeknight meal. Whether you're watching your sodium intake or craving a lighter take on Indian cuisine, this Kali Mirch Chicken is sure to impress!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Chicken breast, boneless and skinless
• 120 grams Plain yogurt
• 2 teaspoons Freshly ground black pepper
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 1 tablespoon Fresh lemon juice
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 1 cup Low sodium chicken broth
• 2 tablespoons Olive oil
• 2 tablespoons Fresh coriander leaves
• 1 teaspoon Salt substitute
• 2 units Green chilies, finely chopped

Directions

Step 1

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

Step 2

In a large mixing bowl, combine yogurt, freshly ground black pepper, ginger paste, garlic paste, lemon juice, coriander powder, cumin powder, turmeric powder, and salt substitute.

Step 3

Add the chicken pieces to the marinade, ensuring they are well coated. Cover and refrigerate for at least 1 hour, or overnight for better flavor infusion.

Step 4

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

Step 5

Once the oil is hot, add the marinated chicken pieces along with the marinade to the skillet.

Step 6

Cook the chicken, stirring occasionally, until it turns golden brown, about 8 to 10 minutes.

Step 7

Reduce the heat to low and pour in the low sodium chicken broth. Stir to combine.

Step 8

Cover and cook the chicken until tender and fully cooked, approximately 15 to 20 minutes.

Step 9

Once the chicken is cooked through, uncover and let the sauce reduce to your desired consistency, stirring occasionally.

Step 10

Taste and adjust the seasoning if necessary, using more salt substitute if desired.

Step 11

Garnish with fresh coriander leaves and finely chopped green chilies before serving.

Step 12

Serve the Low Sodium Kali Mirch Chicken hot with steamed rice or flatbreads.

Nutrition Facts

Serving size	(971.6g)

Amount per serving	% Daily Value*
Calories	1303.7

Total Fat 49.2g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 432.2mg	0%
Sodium 1941.1mg	0%
Total Carbohydrate 36.7g	0%
Dietary Fiber 5.0g	0%
Total Sugars 11.1g
Protein 169.7g	0%

Vitamin D 122.6IU	0%
Calcium 400.5mg	0%
Iron 9.6mg	0%
Potassium 6042.3mg	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: 34.9%

Protein: 53.5%

Carbs: 11.6%