Healthy Chilli Chicken Recipe

🧂 Ingredients:

For the chicken:

• 300g boneless chicken breast or thighs, cut into bite-sized cubes
• 1 tbsp cornflour
• 1 tbsp whole wheat flour or oat flour
• 1 egg white (optional – helps with coating)
• 1 tsp ginger-garlic paste
• Salt & pepper, to taste
• 1 tsp low-sodium soy sauce
• 1 tsp olive oil (for shallow sautéing)

For the sauce & stir-fry:

• 1 medium onion, diced into large chunks
• 1 green bell pepper (capsicum), diced
• 3–4 garlic cloves, minced
• 1-inch piece ginger, finely chopped or julienned
• 2 green chilies, sliced
• 1½ tbsp low-sodium soy sauce
• 1 tbsp vinegar (apple cider or rice vinegar)
• 1 tbsp tomato ketchup (look for low-sugar)
• 1 tsp chili sauce or sriracha (optional for heat)
• ½ tsp honey or maple syrup (optional for balance)
• 2 tbsp water
• Spring onions, chopped (for garnish)
• Salt & black pepper, to taste

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🍳 Instructions:

1. Marinate and cook the chicken:

• Mix chicken with cornflour, whole wheat flour, egg white (if using), soy sauce, ginger-garlic paste, salt, and pepper.
• Let it rest for 15–20 minutes.
• Heat 1 tsp oil in a non-stick pan. Sauté the chicken in batches until lightly golden and cooked through. Set aside.

2. Make the sauce:

• In a bowl, mix soy sauce, vinegar, ketchup, chili sauce (if using), honey, and water. Adjust spice and sweetness as needed.

3. Stir-fry vegetables:

• In the same pan, add a little more oil if needed.
• Sauté garlic, ginger, and green chilies for 30 seconds.
• Add onions and bell peppers. Stir-fry for 2–3 minutes (keep them slightly crunchy).

4. Combine:

• Add cooked chicken back to the pan.
• Pour in the sauce. Toss everything together on medium-high heat until the sauce coats the chicken (1–2 minutes). Add a splash of water if you want more gravy.
• Garnish with spring onions.

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✅ Health Tips:

• No deep frying: Pan-searing uses less oil and keeps it light.
• Use lean meat: Chicken breast is lower in fat than thighs.
• Control the sauce: Store-bought sauces are often high in sodium/sugar — make your own or use low-sodium versions.
• Add more veggies like broccoli, mushrooms, or snap peas for fiber and volume.