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Ингредиенты
- 12 ounce skinless boneless chicken thighs
- 1 tsp grated ginger root
- 1 tsp crushed garlic
- 1 tsp grnd cardamom
- 3/4 tsp freshly grnd black pepper healthy pinch salt Butter-flavored cooking spray
- 1/2 tsp extra virgin olive oil (fruity)
- 2/3 c. plain nonfat yogurt (or possibly Greek natural yogurt)
- 1/2 x lime zest and juice
- 2/3 c. light coconut lowfat milk
- 2 x lime leaves (optional)
- 2 ounce roasted green chile pepper diced
- 1 Tbsp. minced cilantro stems
- 3 Tbsp. minced fresh cilantro leaves
- 1 pch paprika for garnish
- 1 1/2 c. cooked basmati rice
- 3 c. steamed vegetables (eg: carrots, zucchini, okra)
Инструкции
- 1. In a ziplock plastic bag, combine ginger, garlic, cardamom and pepper. Add in a good healthy pinch of salt. Mix well. Cut each chicken thigh into three (equal by weight) pcs. Add in to the bag; seal, removing as much air as possible. Knead to coat the chicken. Marinate in the refrigerator for at least 1 hour (preferably overnight).
- 2. Heat a non-stick wok or possibly skillet. Spray and add in the oil. When warm, remove the chicken from the bag (reserving contents of the bag). Brown the marinated chicken in the wok. While it browns, add in yogurt, lime zest, and coconut lowfat milk to the bag; blend in the bag.
- 3. When the chicken is brown, add in the contents of the bag and bring to a boil. Add in lime leaves (if using), diced chile, and cilantro stems. Cover the pan; reduce heat and simmer 12 min. Remove lid and continue to simmer till the sauce reduces slightly. Taste and adjust salt, pepper, and cardamom if you want more intense flavors. Add in a squeeze of lime juice. Garnish with cilantro leaves. Serve with or possibly over rice with the sauce.
- TIP -*If you substitute lemon for the lime, add in honey to compensate.*Could use chicken legs or possibly best of fryer: remove the skin and trim the fat.
- Cuisine: "India"
- Serving Ideas : Steamed rice, pita or possibly naan
- NOTES : REVIEW: This sounded interesting and it was! The American palate knows cardamom from Danish pastries. And it is usually combined with other spices in Indian foods. It was a bit of a surprise which singling out of the dominant spice worked! Easy to prepare. It would benefit from longer marinade and slower simmering. This dish (12 ounce chicken) would feed four with a more complete menu. -Hanneman 2002-03-03 + Recipe idea from BBC's UK Food channel on television: chef Reza Mohammed visits India in search of the perfect recipe which we can make at home.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 504g | |
| Recipe makes 3 servings | |
| Calories 425 | |
| Calories from Fat 86 | 20% |
| Total Fat 9.82g | 12% |
| Saturated Fat 4.97g | 20% |
| Trans Fat 0.07g | |
| Cholesterol 61mg | 20% |
| Sodium 271mg | 11% |
| Potassium 884mg | 25% |
| Total Carbs 64.18g | 17% |
| Dietary Fiber 12.4g | 41% |
| Sugars 3.84g | 3% |
| Protein 25.54g | 41% |
