| Ingredients |
1¼ lb skinned chicken thighs, each cut
into 2 peices
|
1/4 tsp ground turmeric |
1¼ tsps salt |
3" fresh ginger, peeled & finely chopped |
4-5 tbsps vegetable oil |
1-2 dried chillies, broken into 2or 3 peices |
| 3/4 tsp brown mustard seeds |
3/4 tsp urad dal |
| 1/2 tsp fennel seeds |
2 small sticks cinnamon |
| 5-6 garlic cloves, peeled & finely chopped |
1 onion, peeled & sliced in fine rings |
| 2 medium tomatoes, peeled and chopped |
1/2 tsp cayenne pepper |
| lots of freshly ground black pepper |
coriander to garnish |
Method
Put the chicken peices into a bowl and add the turmeric and 1 tsp salt.
Chop the ginger finely and put into a blender along with about 2 tbsps water.Blend
to a paste. Squeeze the juice through a strainer over the chicken, discarding the
pulp. Mix well. Cover and refrigerate for at least four hours but preferably
overnight.
Heat the oil in a wok over a medium heat. When hot add the chillies, mustard seeds,
urad dal , fennel and cinnamon. Stir for a few seconds until the mustard seeds pop.
Add the garlic and stir, then add the onion and stir and saute until soft and just
starting to brown. Add the tomatoes and fry for 2-3 minutes.
Add the chicken and its marinade, cayenne pepper and the remaining salt.Stir and
fry on a high heat for about 6 minutes until browned. Cover, turn heat to low and
cook for 10-12 minutes, stirring occasionally.
Remove the cover and sprinkle in the black pepper. If there is any liquid left turn
up the heat and dry off before serving. Sprinkle with freshly chopped coriander.
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
MICRONUTRIENTS |
| Energy (Kcal) |
696 |
Carotene ( μg) |
198.05 |
| Protein (g) |
73.45 |
Vitamin C (mg) |
2.75 |
| Carbohydrate (g) |
10.85 |
Mg (mg) |
66.13 |
| Fat (g) |
39.85 |
Na (mg) |
4.87 |
| Fibre (g) |
2.09 |
K (mg) |
75.55 |
| Minerals (g) |
4.37 |
Mn (mg) |
0.98 |
| Calcium (mg) |
134.63 |
Zn (mg) |
0.70 |
| Phosphorus (mg) |
738.85 |
Cr (mg) |
0.07 |
| Iron (mg) |
1.85 |
|
|
Modification
Reduce the amount of oil used for preparation
| Ingredients |
1¼ lb skinned chicken thighs, each cut
into 2 peices
|
1/4 tsp ground turmeric |
1¼ tsps salt |
3" fresh ginger, peeled & finely chopped |
3 tbsps vegetable oil |
1-2 dried chillies, broken into 2or 3 peices |
| ¾ tsp brown mustard seeds |
3/4 tsp urad dal |
| ½ tsp fennel seeds |
2 small sticks cinnamon |
| 5-6 garlic cloves, peeled & finely chopped |
1 onion, peeled & sliced in fine rings |
| 2 medium tomatoes, peeled and chopped |
½ tsp cayenne pepper |
| lots of freshly ground black pepper |
coriander to garnish |
NUTRIENT COMPOSITION PER SERVING
| MACRONUTRIENTS |
| Energy (Kcal) |
561 |
| Protein (g) |
73.45 |
| Carbohydrate (g) |
10.85 |
| Fat (g) |
24.85 |
| Fibre (g) |
2.09 |
| Minerals (g) |
4.37 |
|
