Pakistani · lunch, dinner
Oil-Free Pakistani Chicken Curry (Salan)
Video by Kun Foods on YouTube · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Cooked only in its own juices with onion, tomato and a little yoghurt, so there is no added oil or ghee. Each serve gives about 37 g of protein for around 350 kcal.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Put the chopped onions in a heavy pot and add the chicken, ginger and garlic pastes, turmeric, salt and green chillies. Stir once; no oil or water goes in. 0:35
- Cover and cook on medium heat for about 10 minutes. The chicken releases its juices and steams, and the onions soften into a thin gravy. 1:44
- Add the tomatoes, red chilli powder, cumin and coriander powder, stir, cover again and cook for 7–8 minutes until the tomatoes break down. 2:21
- Stir, cover and cook for another 4–5 minutes until the gravy is smooth and the chicken is tender. Keep the lid on so it doesn't dry out. 3:36
- Stir in the yoghurt and simmer uncovered on low heat until its liquid cooks off and the gravy thickens a little. 4:09
- Scatter over fresh coriander, cover for a minute so the aroma comes through, and serve with roti or rice. A pinch of garam masala is optional. 4:45
Tip. Serves 4 (our estimate from 1 kg of chicken on the bone). Use a heavy-based pot on medium heat so nothing catches; if it starts to stick, add a splash of water.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 13%
- Protein 44%
- Fat 43%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High60%
33 µg a serve, mostly from chicken (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High41%
0.7 mg a serve, mostly from chicken (66%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High37%
4 mg a serve, mostly from chicken (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High37%
0.9 µg a serve, mostly from chicken (88%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High27%
24 mg a serve, mostly from tomatoes (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source17%
780 mg a serve, mostly from chicken (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source16%
2.9 mg a serve, mostly from chicken (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K Source15%
19 µg a serve, mostly from tomatoes (40%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium Source14%
60 mg a serve, mostly from chicken (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source11%
96 µg a serve, mostly from tomatoes (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source10%
42 µg a serve, mostly from onions (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 4
Vitamin E8%
1.2 mg a serve, mostly from tomatoes (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium7%
91 mg a serve, mostly from plain yoghurt (40%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-37%
0.1 g a serve, mostly from chicken (86%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D1%
0.1 µg a serve, mostly from chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Kun Foods; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.