Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
148 | 9 | 4.9 | 10.1 |
4 katoris
35 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal,1800 kcal, you can consume: 3/4 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)
- 1/2 kg spinach, clean and roughly chopped
- 1 large, finely chopped onion
- 4 small garlic cloves, crushed
- 2 cm piece ginger, crushed
- 2 green chillies, sliced (optional)
- 4 tsp mustard oil
- 2 cups water
Dry Spices
- 1/4 tsp turmeric powder
- 1/2 tsp coriander powder
- 1/2 tsp garam masala (freshly prepared) *
- 4 pods green cardamom
- 6 cloves
- 8 peppercorns
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Clean the chicken pieces thoroughly.
- Wash the spinach thoroughly and chop it.
- Peel the onion, ginger and garlic and wash them along with green chillies. Crush the ginger and garlic.
- Heat oil in a shallow pan/ karahi, add green cardamom, cloves, and peppercorns. Then add onion, green chillies, ginger, and garlic.
- Sauté for a few minutes until onions start turning golden brown.
- Add the chicken pieces and fry for 3-4 minutes on medium heat; mix turmeric and coriander powder. Sprinkle water to avoid the mixture sticking to the karahi.
- Add chopped spinach and stir fry for 5-6 minutes. Now, add water and salt, bring it to a boil. Mix the gravy well and cover. Cook on low flame for 20 minutes in a covered pan/ karahi.
- Remove the lid and add freshly ground garam masala, stir well. Cook on low flame for 5-7 minutes.
- Serve hot with multigrain roti/rice.