Healthy Hints
Considered a gourmet dish, typical recipes of murgh mussallum use generous amounts of oil. This lower fat version is still an absolute winner on the taste front. Although traditionally served with white rice, opt for brown rice or multi grain roti/naan to boost the fibre content.
Ingredients
Ingredients
1.35 kg whole chicken, skinned and cut into pieces
60 ml (¼ cup) sunflower oil
whole garam masala (2 cardamoms, 2 cinnamon sticks and 2 cloves)
2 large onions, peeled, halved and cut into thin slices.
¼ tsp nutmeg
½ garlic paste
1 tsp ginger paste
2-3 green chillies, finely chopped
1 tsp salt
300 ml (1 cup) yoghurt
125 ml (½ cup) water
½ tsp garam masala powder
1 tsp lemon juice
50 g almond flakes
50 g raisins
2 tbsp coriander leaves, chopped
What does this chart mean?
- Calories346kcal
- Protein30.0g
- Fat20.0g
- Saturated fat3.1g
- Trans fat0.2g
- Cholesterol73.6mg
- Carbohydrate14.7g
- Sugars (Total)9.5g
- Fibre2.2g
- Sodium495.40mg
- Salt1.2g
- Iron1.9mg
- Vitamin A39.0RAE
- Vitamin C56.3mg
- Vitamin D0.2mcg
- Vitamin B120.5mcg
- Potassium513.2mg
Directions
- Heat the oil in a large pan on a medium - high heat.
- Add the whole garam masala and as it begins to sizzle, add the onions and fry until golden brown.
- Mix in the nutmeg, garlic, ginger, chillies and salt.
- Add the chicken and brown the pieces on each side.
- Mix the yoghurt with the water and stir into the pan.
- Stir the mixture well to ensure that all of the chicken is coated.
- Reduce to a low heat, cover and cook for 20 mins.
- Add the garam masala powder, lemon juice and the almonds and raisins, reserving some for the garnish.
- Stir gently so as not to break up the chicken pieces.
- Continue to cook, uncovered, until the chicken is tender and cooked through completely and the water has mostly evaporated.
- Garnish with the remaining almonds and raisins and with the coriander leaves just before serving.