Ingredients:
- Chicken (bone-in or boneless, cut into pieces) – 500g
- Yogurt (low-fat) – ½ cup
- Cooking oil (olive oil or sunflower oil) – 3 tablespoons
- Garlic paste – 1 tablespoon
- Ginger paste – 1 tablespoon
- Green chilies (sliced lengthwise) – 4-5
- Salt – to taste
- Black pepper powder – 1 teaspoon
- Coriander powder – 1 teaspoon
- Cumin powder – 1 teaspoon
- Turmeric powder – ¼ teaspoon
- Red chili flakes – 1 teaspoon (adjust to taste)
- Fresh coriander leaves – for garnish
For the Chutney:
- Fresh coriander leaves – 1 cup, tightly packed
- Fresh mint leaves – ½ cup
- Lemon juice – 2 tablespoons
- Garlic clove – 1 large
- Green chilies – 2-3 (adjust to taste)
- Salt – to taste
- Water – 2-3 tablespoons (to adjust consistency
Culinary Process:
Step 1: Prepare the Chutney
- In a blender or food processor, combine coriander leaves, mint leaves, lemon juice, garlic, green chilies, and salt.
- Blend until you have a smooth chutney. Add water, little by little, to reach a thick, pourable consistency.
- Set the chutney aside.
Step 2: Cook the Chicken
- Heat oil in a large karahi (wok) or a heavy-bottomed pan over medium heat.
- Add the ginger and garlic paste, and sauté for a minute until fragrant.
- Add the chicken pieces and cook until they turn golden brown on the outside, about 8-10 minutes.
- Stir in the salt, black pepper, coriander powder, cumin powder, turmeric, and red chili flakes. Mix well to coat the chicken evenly in the spices.
- Add the yogurt, reduce the heat to low, and let the chicken cook for 10-15 minutes, stirring occasionally. The yogurt will release moisture, helping the chicken cook tenderly.
Step 3: Add the Chutney
- Pour the prepared chutney over the chicken, mixing it thoroughly. Cook for another 5-7 minutes to allow the flavors to meld beautifully.
- Add sliced green chilies for an extra kick and simmer for a final 2 minutes.
Step 4: Garnish and Serve
- Sprinkle fresh coriander leaves on top for garnish.
- Serve hot with naan, roti, or steamed rice.
Nutritional Information (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 290 kcal |
| Protein | 30g |
| Carbohydrates | 6g |
| Fat | 15g |
| Saturated Fat | 2g |
| Fiber | 2g |
| Sodium | 500mg |
| Sugar | 2g |
This dish is not only full of flavour but also meets your healthy chicken meal goals by being low in carbs and high in protein—perfect for keto, low-carb, or balanced eating plans.
Customisation Tips
- Add Veggies: Throw in bell peppers or spinach for added fibre and nutrients.
- Spice Control: Adjust green chilli quantity in the chutney based on your heat preference.
- Vegan Version: Swap chicken with tofu or chickpeas and use a plant-based yogurt alternative.
Final Thoughts
Whether you’re on a health journey or simply want to explore a lighter take on classic curry recipes, this Chicken Chatney Karahi is your answer. It’s flavourful, quick, and perfectly balances indulgence with nutrition. As people in the UK continue to look for healthy chicken options that don’t compromise on tradition, this dish stands out as a must-try.
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