SAEDNEWS: For many fitness-conscious and health-minded individuals, enjoying haleem often comes with a side of guilt. Its high calories, saturated fat, and heaviness make people approach this traditional dish cautiously—or skip it altogether.
In this article, we introduce a modern version of halim—a nourishing, energy-packed dish especially suited for athletes.
To answer this, we need to look at the ingredients.
Goodbye Wheat, Hello Rolled Oats
Unlike wheat, rolled oats are rich in a soluble fiber called beta-glucan. This fiber digests slowly in the stomach, providing a lasting feeling of fullness and helping prevent false hunger between meals. In addition, it aids in blood sugar control, reduces cholesterol, and gives the dish a uniquely smooth and creamy texture.
Pure Protein from Chicken Breast
In this recipe, fatty lamb is replaced by chicken breast, one of the best sources of lean protein. Each gram of protein is essential for tissue repair, muscle building, and boosting metabolism. This swap significantly lowers saturated fat and total calories, creating an ideal meal for post-workout muscle recovery.
Natural Flavors Instead of Unhealthy Fats
Butter and animal fats, though flavorful, are omitted. Instead, the taste comes from aromatic chicken broth, warm spices like cinnamon, and the natural textures of the ingredients. Healthy toppings, such as sesame seeds, are added for extra flavor and nutrition.
Ingredient | Quantity | Calories (Kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
Chicken breast (skinless) | 400 g | 660 | 124 | 0 | 14 |
Rolled oats | 2 cups (160 g) | 607 | 27 | 107 | 10.8 |
Medium onion | 1 (150 g) | 60 | 1.6 | 14 | 0.1 |
Cinnamon (for garnish) | 1 tsp | 6 | 0.1 | 0.2 | 0 |
Sesame seeds (for garnish) | 1 tbsp | 52 | 1.6 | 0.2 | 4.5 |
Total (for 4 servings) | - | 1385 | 154.3 | 125.2 | 29.4 |
Per serving (approx.) | - | 346 | 38.5 | 31.3 | 7.3 |
A single serving provides roughly 346 calories and nearly 39 grams of high-quality protein. For comparison, two cups of traditional wheat halim with sugar (about 152 g) contain approximately 707 calories.
Ingredients for 4 servings
400 g skinless, boneless chicken breast
2 cups rolled oats
1 medium onion
Small piece of cinnamon stick (for aroma)
½ tsp turmeric
Salt and black pepper to taste
8–10 cups water
Optional garnish:
Ground cinnamon
Toasted sesame seeds
Natural sweeteners (honey, date syrup, or maple syrup)
Step 1: Cook the chicken and prepare the broth
Cut the onion into quarters. In a pot, combine chicken breast, onion, cinnamon stick, turmeric, and a pinch of black pepper. Add 4 cups of water to cover the chicken. Simmer gently for 40–45 minutes until tender.
Important: Do not add salt at this stage, to prevent the chicken from toughening.
Strain the broth—it will serve as the flavorful base for the halim.
Step 2: Cook the oats
In a larger pot, combine rolled oats with the strained chicken broth. Add 4–5 more cups of water. Bring to a boil, then reduce heat to low. Stir frequently to prevent sticking. Cooking takes 45–60 minutes, releasing the starches that give halim its signature creamy texture.
Step 3: Shred the chicken
While the oats cook, shred the cooled chicken into fine strips using two forks or your hands. The finer the shreds, the smoother the final texture.
Step 4: Combine and blend
When the oats are soft and thick, use an immersion blender to puree the mixture into a smooth, creamy consistency. Add the shredded chicken and stir well. Adjust seasoning with salt.
Step 5: Final simmer
Lower the heat as much as possible and let the halim cook gently for 15–20 more minutes to meld the flavors, stirring occasionally.
Step 6: Serve
Serve hot in bowls, garnished with:
Ground cinnamon: adds aroma and may help regulate blood sugar
Sesame seeds: a source of calcium and healthy fats
Natural sweetener (optional): for those who prefer a touch of sweetness
This dish is more than just diet-friendly—it’s a powerhouse for athletes.
Before exercise (fueling):
Consume a bowl 1.5–2 hours before training to provide complex carbohydrates for sustained energy. Oats release energy gradually, preventing drops in blood sugar during exercise.
After exercise (recovery):
With about 39 grams of protein per serving, it helps rebuild and repair muscles. Protein is absorbed quickly, accelerating recovery.
With this recipe, halim becomes both healthy and delicious. This diet-friendly version demonstrates that nutrition and taste are not enemies—they can be perfect allies in a wholesome breakfast.
