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Bengali Murghir Jhol

VIEWS 1968

Energy (kcal) - 100

Protein (g) - 11

Carbohydrate (g) - 3.5

Fat (g) - 5

Khyati's Health-O-Meter Says:

Lean chicken is a very good source of high density, low-fat protein and a good source of vitamin E, beta-carotene, vitamin B12 and vitamin B6. It helps to build muscles, relieves stress, keeps bone healthy and boosts immunity. Sweet potatoes are an excellent source of vitamin A in the form of beta carotene and a good source of vitamin C, vitamin B12, potassium and dietary fiber.

INGREDIENTS:
  • Chicken - 50 g
  • Sweet potato - 10 g
  • Onion - 20 g
  • Ginger garlic paste - 1 tsp
  • Plain yogurt - 1 tbsp
  • Tomato pulp - 1 tbsp
  • Turmeric powder - a pinch 
  • Red chilli powder - a pinch 
  • Coriander powder - a pinch 
  • Mustard seeds - 1 tsp
  • Oil - 1/tsp
  • Cloves - 1 no. 
  • Cinnamon - small piece 
  • Dry red chilli - ½  piece 
  • Coriander leaves - 1 tsp
  • Salt as per the taste
DIRECTIONS:
Step 1 Combine the yogurt, oil, a pinch of salt and turmeric powder in a bowl.  Step 2 Add the chicken pieces and marinate it. Keep aside for 1 hour.  Step 3 Heat oil in a pan. Stir fry the cloves, cinnamon and red chillies for 10 seconds.  Step 4 Add the onions. Saute until onion turns gulden brown.  Step 5 Add the ginger garlic paste and mix well.  Step 6 Cook for a minute. Add the turmeric powder, red chilli powder and little water. Mix again and add the tomato pulp.  Step 7 Add the marinated chicken and peeled sweet potatoes and stir well. Cook for 5 minutes.  Step 8 Pour a cup of water and add salt.  Step 9 Stir once and cover the lid. Simmer for 5 minutes or until chicken is cooked.  Step 10 Garnish with coriander leaves.

Bengali Murghir Jhol - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1968

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