Chicken Zucchini
Serves 4
| Ingredients | |
|---|---|
| 1 lb. chicken breasts, skinned, boned, and cut into 1-in pieces (or lamb) | 1 tablespoon cumin powder |
| 2 cups zucchini, cut into 1-in long strips | 1 teaspoon turmeric |
| 1 cup red bell pepper, cut into 1-in long strips | 1 teaspoon chilli powder |
| 1 cup onions, sliced | 1/2 teaspoon ground black pepper |
| 1 cup chicken broth | 2 tablespoons clarified butter |
| 1 cup yoghurt | Salt to taste |
| 1 teaspoon garlic, minced | 1 tablespoon mustard oil |
| 1 teaspoon ginger, finely grated | 2 tablespoons cilantro, finely chopped |
| 1 teaspoon fenugreek | |
Method
- Salt and pepper chicken pieces. In a non-stick pan heat one tablespoon of mustard oil, brown chicken till cooked, and set aside.
- Drain the oil, and heat clarified butter, splitter fenugreek till dark. Add onions and sautee till light brown. Add turmeric, cumin, garlic, ginger, and chilli powder.
- Stir for 1 min in low heat. Add zucchini and red bell pepper to the onion mixture.
- Stir-fry till wilting occurs. Transfer browned chicken, mix well for 2 min. Add yoghurt and chicken broth to the chicken mixture.
- Increase the heat to high and thicken the sauce, about 10 min. Garnish with chopped cilantro. Serve with roti, or rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 310 | Carotene (μg) | 742.61 |
| Protein (g) | 33.19 | Vitamin C (mg) | 30.03 |
| Carbohydrate (g) | 17.94 | Mg (mg) | 35.15 |
| Fat (g) | 16.6 | Na (mg) | 247.6 |
| Fibre (g) | 6.94 | K (mg) | 124.17 |
| Minerals (g) | 2.56 | Mn (mg) | 0.22 |
| Calcium (mg) | 182.55 | Zn (mg) | 0.32 |
| Phosphorus (mg) | 349.55 | Cr (mg) | 0.01 |
| Iron (mg) | 0.97 | ||