Healthy Chicken Karahi (2024)

Hi, I’m nutritionist Scott Baptie and in this recipe, I’m going to show you how to make a spicy and flavourful karahi or kadai made with chicken, tomatoes, lots of garlic and ginger, and a blend of aromatic spices.

Traditionally this recipe is cooked with chicken thighs and lots of oil and whilst it’s delicious, it doesn’t make it ideal for folks who are trying to control their calories.

I’ve made a few tweaks to the recipe to make it lower in calories, easier to make and more practical for serving as a mid-week meal.

The dish gets its name from the karahi in which it is cooked, and it is often served in the same vessel for a rustic, authentic presentation. Chicken Karahi is usually garnished with fresh coriander and served with rotti (a round flatbread) or rice.

There are many variations of the dish, and some recipes call for the addition of cream, or coconut milk to make the sauce creamier and milder in spiciness. However, I've used low-fat yoghurt instead to keep the calories down.

One thing that is notable about the recipe and that, unlike many curry recipes, no onions are used. However, there is so much garlic, ginger and other seasonings that they're not missed and it still packs an amazing flavour.

What's the difference between chicken kadai and chicken karahi?

"Chicken Kadai" and "Chicken Karahi" are essentially the same dish with two different names.

The terms "kadai" and "karahi" both refer to a type of thick, circular, and deep cooking pot (similar to a wok) that's commonly used in Indian and Pakistani cooking.

The dish is called Chicken Karahi in Pakistan and North India, while it is commonly referred to as Chicken Kadai in South India and other parts of the world. However, there might be minor regional variations in the preparation and the spices used.

Chicken Karahi Key Ingredients

Chicken Breast. As mentioned above, this recipe would traditionally be made with chicken thighs but to keep the calories down, I've used chicken breast instead. If you didn't care about calories, using thighs or better yet, bone-in thighs, would add more flavour.

Chilli Power. This recipe is hot! It's got chilli powder and fresh chilli added to it. If you're not a fan of overly spicy foods, omit the chilli in some form or reduce it.

Garlic & Ginger.I often use equal quantities of garlic and ginger as I buy big tubs of mixedgarlic/ginger paste like this one. It's a total time saver instead of peeling and chopping.

Black Pepper. To add to the spice of the dish, there are lashings of black pepper. 1 tsp of fresh black pepper was 35 grinds of the pepper mill for me.

Fresh Coriander.The fresh coriander adds a delicious freshness to the dish. Don't just use the leaves, the stems have even more flavour in them.

Chopped Tomatoes.Traditional versions of Chicken Karahi call for the finest fresh tomatoes you can find. I made this recipe in winter in Scotland so the 'freshest tomatoes' still came from overseas. Therefore, I opted for chopped tomatoes for convenience but if I were making this in the middle of summer, I'd use fresh tomatoes from my greenhouse.

Ground Spices.Most Karahi recipes use the same ground spices in varying quantities. They are cumin, coriander, garam masala and the aforementioned black pepper and chilli powder.

Storage Tips

To Store:This will store well in the fridge in an air-tight container.

To Reheat: Place it in the microwave and zap until it's fully heated throughout.

To Freeze: It freezes well and will keep in an air-tight container in the freezer.

FAQs

What is the best way to serve chicken karahi?

Chicken karahi is typically served with roti or naan bread, but you can also serve it with brown rice or quinoa for a healthier option. You can also serve it with a side of green salad or yoghurt raita for added nutrients.

How spicy is chicken karahi?

If you follow my method above with 1 tsp of chilli powder and 2 whole chillis then it's HOT! Reduce appropriately to make it milder or if you're a hero, add more!

What is the origin of chicken karahi?

Chicken karahi is believed to have originated in Pakistan, specifically in the Khyber Pakhtunkhwa region.

Can I make a vegetarian version of chicken kadai?

Yes, you can make a vegetarian version of chicken karahi by using vegetables such as potatoes, cauliflower, and peas instead of chicken. The preparation method remains the same, but the cooking time may vary depending on the vegetables used.

Our 'Healthy Chicken Karahi Recipe' is a standout dish that offers a delicious and nutritious twist on a popular South Asian takeaway favorite. By cooking this classic at home, you can enjoy the rich flavors and spices characteristic of a chicken karahi while controlling the ingredients to ensure it remains a healthy choice. This approach aligns seamlessly with our 'Healthy Fakeaway Recipes,' which aim to recreate your favorite takeaway dishes in a way that's better for you. Explore our Healthy Fakeaway Recipes for more ideas on how to make healthier versions of the takeaway foods you love, allowing you to indulge in delicious meals without compromising your dietary goals.

Leave Me A Comment Below

As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!