Chettiar Ginger Chicken
| Ingredients | |
|---|---|
| 1¼ lb skinned chicken thighs, each cut into 2 pieces | 1/4 tsp ground turmeric |
| 1¼ tsps salt | 3" fresh ginger, peeled & finely chopped |
| 4-5 tbsps vegetable oil | 1-2 dried chillies, broken into 2 or 3 pieces |
| 3/4 tsp brown mustard seeds | 3/4 tsp urad dal |
| 1/2 tsp fennel seeds | 2 small sticks cinnamon |
| 5-6 garlic cloves, peeled & finely chopped | 1 onion, peeled & sliced in fine rings |
| 2 medium tomatoes, peeled and chopped | 1/2 tsp cayenne pepper |
| lots of freshly ground black pepper | coriander to garnish |
Method
- Put the chicken pieces into a bowl and add the turmeric and 1 tsp salt.
- Chop the ginger finely and put into a blender along with about 2 tbsps water.Blend to a paste.
- Squeeze the juice through a strainer over the chicken, discarding the pulp. Mix well.
- Cover and refrigerate for at least four hours but preferably overnight. Heat the oil in a wok over a medium heat.
- When hot add the chillies, mustard seeds, urad dal , fennel and cinnamon. Stir for a few seconds until the mustard seeds pop.
- Add the garlic and stir, then add the onion and stir and saute until soft and just starting to brown.
- Add the tomatoes and fry for 2-3 minutes. Add the chicken and its marinade, cayenne pepper and the remaining salt.Stir and fry on a high heat for about 6 minutes until browned.
- Cover, turn heat to low and cook for 10-12 minutes, stirring occasionally. Remove the cover and sprinkle in the black pepper.
- If there is any liquid left turn up the heat and dry off before serving. Sprinkle with freshly chopped coriander.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 696 | Carotene (μg) | 198.05 |
| Protein (g) | 73.45 | Vitamin C (mg) | 2.75 |
| Carbohydrate (g) | 10.85 | Mg (mg) | 66.13 |
| Fat (g) | 39.85 | Na (mg) | 4.87 |
| Fibre (g) | 2.09 | K (mg) | 75.55 |
| Minerals (g) | 4.37 | Mn (mg) | 0.98 |
| Calcium (mg) | 134.63 | Zn (mg) | 0.70 |
| Phosphorus (mg) | 738.85 | Cr (mg) | 0.07 |
| Iron (mg) | 1.85 | ||
Modification
Reduce the amount of oil used for preparation.| Ingredients | |
|---|---|
| 1¼ lb skinned chicken thighs, each cut into 2 pieces | 1/4 tsp ground turmeric |
| 1¼ tsps salt | 3" fresh ginger, peeled & finely chopped |
| 3 tbsps vegetable oil | 1-2 dried chillies, broken into 2 or 3 pieces |
| 3/4 tsp brown mustard seeds | 3/4 tsp urad dal |
| 1/2 tsp fennel seeds | 2 small sticks cinnamon |
| 5-6 garlic cloves, peeled & finely chopped | 1 onion, peeled & sliced in fine rings |
| 2 medium tomatoes, peeled and chopped | 1/2 tsp cayenne pepper |
| lots of freshly ground black pepper | coriander to garnish |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 561 |
| Protein (g) | 73.45 |
| Carbohydrate (g) | 10.85 |
| Fat (g) | 24.85 |
| Fibre (g) | 2.09 |
| Minerals (g) | 4.37 |