Nutrient information for 1.5 katoris | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
314 | 13.4 | 40.3 | 10.6 |
9 katoris
45 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 1.5katoris (with 1 half-palm size piece of chicken)
- If you are prescribed 1600 kcal, 1800 kcal, and 2000 kcal, you can consume: 2 katoris (with 1-2 half-palm size pieces of chicken)
- 1 cup brown rice
- 250 g chicken (5-half palm-sized pieces)
- 1/3 cup fresh peas, shelled
- 1/2 cup French beans, finely chopped
- 2 small tomatoes, finely chopped
- 1 large onion, thinly sliced
- 4 tsp groundnut oil
- 2.5 cups water
Dry Spices
- 2 bay leaf, whole
- 1 tsp cumin seeds
- 4 cloves, whole
- 2 pods green cardamom, whole
- 2 cm piece cinnamon
- 1/2 tsp turmeric powder
- 2 whole green chillies, thinly sliced
- Use minimal amount of salt
- Rinse the brown rice thoroughly. In a bowl, soak brown rice for 30-45 minutes and keep it aside.
- Marinate the chicken with a pinch of salt and turmeric powder. Keep it aside for 10 minutes.
- Heat groundnut oil in a pressure cooker over medium heat. Add bay leaves, cumin seeds, cloves, green cardamom, and cinnamon sticks. Sauté for a minute until fragrant.
- Add the thinly sliced onions and green chillies. Sauté until the onions turn translucent.
- Add the marinated chicken pieces and cook until it changes colour.
- Add chopped tomatoes, shelled peas, and chopped beans. Stir well and cook for another 2-3 minutes.
- Add the drained brown rice to the pressure cooker. Mix gently to combine everything evenly.
- Pour 2.5 cups of water and season with minimal salt (adjust according to taste).
- Bring the mixture to a boil. Once boiling, reduce the heat to low.
- Lower the flame and pressure cook it for 15-20 minutes (2 whistles on low flame).
- Remove the bay leaf and cinnamon stick before serving.
- Serve hot with yoghurt or raita on the side.