Chicken Karahi (Light & Healthy)
All the bold flavor of Pakistani chicken karahi with a fraction of the oil — 34g protein per serving.
Voedingswaarde per portie
Gezondheidsvoordelen
- 34g lean protein per serving for muscle building and satiety
- Lightened with 75% less oil than restaurant karahi
- Tomato-rich masala provides lycopene and vitamin C
- Low carb — pairs perfectly with a weight-loss meal plan
Ingrediënten
- 600g chicken breast, cut into chunks
- 4 large tomatoes, chopped
- 1 tbsp ginger-garlic paste
- 1 tbsp oil
- 1 tsp cumin seeds
- 1 tsp red chili flakes
- 1 tsp black pepper, crushed
- 1/2 tsp turmeric
- 1 tsp salt, or to taste
- 1-inch ginger, julienned
- 3 tbsp low-fat yogurt, whisked
- Fresh coriander and 2 green chilies to garnish
Bereiding
Heat oil in a wok (karahi) over high heat. Add cumin seeds and let them crackle for 10 seconds.
Add ginger-garlic paste and stir-fry 30 seconds until fragrant. Add tomatoes, turmeric, salt, chili flakes, and black pepper.
Cook on medium-high, stirring, for 8–10 minutes until the tomatoes break down into a thick masala and oil glistens at the edges.
Add chicken chunks and sear on high heat for 5 minutes, tossing to coat in the masala.
Lower the heat, stir in the whisked yogurt, cover, and simmer 12–15 minutes until the chicken is cooked through.
Uncover, raise the heat, and toss 2 minutes to thicken the gravy. Garnish with julienned ginger, coriander, and green chilies.
Chicken karahi is a national treasure, but restaurant versions swim in oil. This lightened-up karahi keeps the signature tomato-ginger-garlic masala and wok hei flavor while using just one tablespoon of oil per serving.
The trick is letting fresh tomatoes break down fully into a thick masala before adding the chicken, and finishing with yogurt instead of cream. Serve with whole-wheat roti and a big salad.
