Green Chicken Karahi

Ingredients

For Chicken Karahi:

• Chicken (small pieces): 1 kg
• Yoghurt: 2 cups
• Ginger garlic paste: 2 tablespoons
• Onion (chopped): 1
• Salt: to taste
• Black pepper: to taste
• Coriander powder: 1 teaspoon
• Cumin powder: 1 teaspoon
• Garam masala: 1 teaspoon (adjust to taste)
• Dry fenugreek leaves: 1 teaspoon
• Green chillies: 6
• Oil: 1 cup
• Butter: 2 tablespoons
• Ginger (julienned): for garnish

For Green Chutney:

• Fresh coriander leaves: 2 cups
• Green chillies: 5
• Fresh mint leaves: 10

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Instructions

1. Prepare the Chicken Karahi:

   • Heat oil in a karahi (wok) and sauté the chopped onions until golden brown.
   • Add ginger garlic paste and cook for 1 minute.
   • Add chicken pieces and fry with salt until golden.
   • Add black pepper, coriander powder, cumin powder, garam masala, dry fenugreek leaves, and yoghurt. Mix well.
   • Cook on medium heat for about 15 minutes or until the water evaporates and the chicken is tender.

2. Make the Green Chutney:

   • Blend coriander leaves, mint leaves, and green chillies into a thick paste, adding a small amount of water as needed.

3. Combine and Finish:

   • Add the green chutney paste and butter to the cooked chicken. Stir well.
   • Cook for an additional 5–10 minutes on low heat, allowing the flavors to combine.

4. Garnish and Serve:

   • Garnish with julienned ginger and additional green chillies.
   • Serve hot with naan or chapati.

Per Serving (Approx. 1/6th of the recipe)

Calories:

• 350–400 kcal

Macronutrients:

• Protein: ~25–30 g (from chicken and yoghurt)
• Fat: ~25–30 g (from oil, butter, and chicken)
• Carbohydrates: ~6–8 g (from onions, yoghurt, and chutney ingredients)
• Fiber: ~1–2 g (from chutney ingredients and spices)

Micronutrients:

• Vitamin C: ~10–15 mg (from green chillies, coriander, and mint)
• Iron: ~2 mg (from chicken, fenugreek leaves, and spices)
• Calcium: ~100–120 mg (from yoghurt and butter)
• Sodium: ~300–400 mg (depends on salt added)
• Potassium: ~350–400 mg (from chicken, yoghurt, and herbs)

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Notes:

1. The recipe is high in protein due to the chicken and yoghurt, making it a great option for muscle repair and growth.
2. The fat content comes from the oil and butter, so you can reduce it by using less or substituting with healthier oils.
3. Green chutney adds a boost of antioxidants and vitamins from fresh herbs and chillies.
4. Serve with whole-grain chapati for added fiber and sustained energy.