Tamil Nadu Recipes
 
Chicken Chettinaad  
   
3 Serves

Ingredients
500g chicken 250g tomatoes
100g onions 2 tbsp. ginger-garlic paste
15 curry leaves 1 bunch coriander leaves
6 green chilies Salt to taste
100g oil 1/4 cup fresh grated coconut
6 dried red chilies 15g black peppers
15g cumin seeds 15g saunf (fennel seed)
10g garam masala
(refer to glossary/garam masala)		  

Method
Clean the chicken and cut into pieces Fry grated coconut, black pepper, red chilies, cumin seeds, garam masala and saunf in a pan. Grind to a thick paste Heat oil in a pan, fry chopped onions, ginger-garlic paste and curry leaves. Add chicken pieces, salt and cook in a low flame until it becomes tender. Add the above paste to the chicken pieces and cook for 15 minutes, then add tomatoes and cook for another 5 minutes Sprinkle the coriander leaves on the pieces and serve hot.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 613 Carotene ( μg) 2695.2
Protein (g) 47.97 Vitamin C  (mg) 48.7
Carbohydrate (g) 16.53 Mg  (mg) 94.33
Fat (g) 39.4 Na  (mg) 37.82
Fibre (g) 3.64 K  (mg) 298.33
Minerals (g) 4.27 Mn  (mg) 1.14
Calcium  (mg) 241.5 Zn  (mg) 1.13
Phosphorus  (mg) 546 Cr  (mg) .064
Iron  (mg) 3.16    

Modification
Reduce the amount of oil used for preparation

Ingredients

500g chicken

250g tomatoes

100g onions

2 tbsp. ginger-garlic paste

15 curry leaves

1 bunch coriander leaves
6 green chilies Salt to taste
45 g oil 1/4 cup fresh grated coconut
6 dried red chilies 15g black peppers
15g cumin seeds 15g saunf (fennel seed)
10g garam masala
(refer to glossary/garam masala)		  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 448
Protein (g) 47.97
Carbohydrate (g) 16.53
Fat (g) 21.06
Fibre (g) 3.64
Minerals (g) 4.27