Nutrient Information for ½ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
152 | 8.6 | 6.4 | 10.1 |
3 katoris
35 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal,1800 kcal, you can consume: 1/2 katori (1-half palm size piece)
- 2000 kcal you can consume: 1 katori (1-2 half palm size pieces)
- 250g chicken with bones (5 medium sized pieces)
- 2 medium tomatoes, finely chopped
- 1 large onion, finely chopped
- 4 small garlic cloves, crushed
- 2 cm piece ginger, crushed
- 2 whole green chillies, sliced (optional)
- 4 tsp mustard oil
- 1 cup water
Dry Spices
- 1/4 tsp turmeric powder
- 1/4 tsp red chilli powder (optional)
- 1 tsp coriander powder
- 1/2 tsp garam masala (freshly prepared)*
- 1 tsp cumin seeds
- 4 pods whole green cardamom
- 6 cloves
- 8 peppercorns
- 2 bay leaves (tej patta)
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Thoroughly clean the chicken pieces.
- Peel and wash onions, ginger and garlic along with tomatoes and green chilli. Finely chop the onions and tomatoes and crush ginger and garlic.
- Heat oil in a pan/karahi and add green cardamom, cloves, bay leaf, and peppercorns. Then add chopped onion, green chillies, ginger, and garlic. Sauté for a few minutes until golden brown in colour.
- Add chicken pieces and fry for 3-4 minutes until the chicken loses its pink colour and turns light brown. Now add turmeric, red chilli and coriander powder and mix well.
- Add chopped tomatoes and stir well and cook until the mixture releases oil. Sprinkle water to avoid the masala sticking to the karahi. Cover and cook for 5-6 minutes on low flame.
- Add salt and water, cover and cook for 20 minutes. Remove the lid and add freshly ground garam masala, stir well. Cook on low flame for another 5 minutes.
- Serve hot with multigrain roti / rice.