Healthy Indian Chicken Recipes to Check Your Weight in Check

by | Mar 26, 2024 | diet |

In the world of delicious Indian cuisine, chicken dishes often steal the spotlight. However, many traditional recipes are laden with heavy creams, oils, and fats, which may not align with weight management goals. But fear not! There are healthier alternatives that don’t compromise on taste. In this article, we will explore two delightful options: Bengali Style Chicken Stew and Kerala Style Chicken Stew as explained by the leading dietician for weight loss in Delhi, Avni Kaul.

healthy indian chicken recipes dietician avni kaul

What about Bengali-style chicken?

Bengali cuisine, hailing from the eastern region of India, is characterized by its subtle yet distinct flavours and the creative use of spices. Bengali Style Chicken Stew exemplifies this culinary tradition with its delicate balance of ingredients and spices. Unlike its richer counterparts, this stew is lighter on the palate and waistline, making it a perfect choice for those watching their weight.

The essence of Bengali cooking lies in its simplicity and emphasis on fresh, seasonal ingredients. In Bengali Style Chicken Stew, succulent pieces of chicken are simmered in a fragrant blend of onions, tomatoes, and spices until tender. The absence of heavy creams or excessive oils allows the natural flavours of the ingredients to shine through, resulting in a dish that is both satisfying and nutritious.

Ingredients:

  • 500g chicken, preferably skinless and boneless, cut into pieces
  • 2 onions, finely chopped
  • 2 tomatoes, chopped
  • 1 tablespoon ginger paste
  • 1 tablespoon garlic paste
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon red chili powder (adjust to taste)
  • Salt to taste
  • 2 tablespoons mustard oil
  • Fresh coriander leaves for garnish

Method:

  1. Heat mustard oil in a pan and add chopped onions. Sauté until golden brown.
  2. Add ginger and garlic paste. Cook until the raw smell disappears.
  3. Add turmeric powder, cumin powder, coriander powder, and red chili powder. Stir well.
  4. Add chopped tomatoes and cook until they soften.
  5. Add chicken pieces and mix well with the masala.
  6. Add salt to taste and let the chicken cook on low flame, covered, until tender.
  7. Once the chicken is cooked through, garnish with fresh coriander leaves.
  8. Serve hot with steamed rice or whole wheat bread.

What about Kerala-style chicken?

Similarly, Kerala Style Chicken Stew offers a delightful alternative for health-conscious food enthusiasts. Hailing from the southern state of Kerala, this stew is renowned for its use of coconut milk and gentle spices, which impart a subtle sweetness and depth of flavour to the dish. Unlike the rich gravies found in many Indian chicken curries, Kerala-style chicken Stew is lighter and more broth-like in consistency, making it a refreshing departure from heavier fare.

Ingredients:

  • 500g chicken, preferably skinless and boneless, cut into pieces
  • 1 onion, thinly sliced
  • 2 potatoes, diced
  • 2 carrots, diced
  • 1 cup green peas
  • 1-inch piece of ginger, julienned
  • 3-4 green chilies, slit
  • 1 sprig curry leaves
  • 1 teaspoon mustard seeds
  • 1 teaspoon black peppercorns
  • 1 teaspoon turmeric powder
  • 1 can (400ml) coconut milk
  • Salt to taste
  • 2 tablespoons coconut oil
  • Fresh coriander leaves for garnish

Method:

  1. Heat coconut oil in a pan and add mustard seeds. Let them splutter.
  2. Add black peppercorns, ginger, green chilies, and curry leaves. Sauté for a minute.
  3. Add sliced onions and cook until they turn translucent.
  4. Add turmeric powder and mix well.
  5. Add chicken pieces and cook until they are sealed.
  6. Add diced potatoes, carrots, and green peas. Mix well.
  7. Pour in coconut milk and bring to a simmer. Cook until chicken and vegetables are tender.
  8. Adjust salt according to taste and garnish with fresh coriander leaves.
  9. Serve hot with appam (rice pancakes) or steamed rice.

What are the Health Factors?

The key to the healthfulness of both Bengali and Kerala Style Chicken Stew lies in their ingredients and cooking techniques. Lean cuts of chicken are used, preferably skinless and boneless, to reduce the overall fat content of the dish. Fresh vegetables such as onions, tomatoes, potatoes, carrots, and green peas not only add flavour and texture but also contribute essential vitamins, minerals, and dietary fibre.

Moreover, both recipes incorporate an array of aromatic spices such as turmeric, cumin, coriander, and ginger, which not only enhance the taste but also offer numerous health benefits. Turmeric, in particular, is renowned for its anti-inflammatory properties, while ginger aids digestion and adds a subtle warmth to the dish.

Furthermore, by using healthier cooking methods such as sautéing with minimal oil or using heart-healthy oils like mustard oil or coconut oil, these recipes ensure that the calorie count remains in check without compromising on flavour. Additionally, serving these stews with whole grains such as brown rice or whole wheat bread can further boost their nutritional value and promote satiety.

Bengali Style Chicken Stew and Kerala Style Chicken Stew exemplify how traditional Indian recipes can be adapted to suit a healthier lifestyle. By choosing lean proteins, incorporating plenty of vegetables and aromatic spices, and using lighter cooking techniques, these dishes offer a delicious and satisfying alternative for those looking to manage their weight without sacrificing flavour. So, the next time you are craving a taste of India, consider whipping up a batch of these delightful stews and savour the goodness of good health!

Dietician Avni Kaul
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