Karhai Chicken

Number of servings: 6          Serving size: 2 pieces of chicken          Calories: 240 calories

Ingredients: 

1 whole chicken
8 medium sized tomatoes (cubed)
1 cup oil
1 tbsp minced ginger
1 tbsp minced garlic
1/4 tsp (turmeric powder)
2 Tbsp cayenne pepper flakes
½ tsp red chili powder 5-6  green chili  (split into half and remove the seeds)
2 Tbsp plain low fat yogurt
11/2 tsp fenugreek leaves (Qasuri Methi)
1 tsp salt
1 tbsp fresh cilantro

Directions:

1. Heat the oil and add garlic, ginger, and chicken. Cook the chicken on high heat until it turns white.
2. Add cayenne pepper flakes, red chili powder, turmeric powder, and tomatoes.  Cook until there is very little water remaining in the pan.
3. Add yogurt and cook till water dries up and oil has surfaced.
4. Add fenugreek leaves (qasuri methi) and green chilies.
5. Add 1 tsp salt or as desired. 6. Optional: add ground gram masala
7. Garnish with cilantro

Note: the calories are based on the estimate that 5.3% of the corn oil was absorbed and rest was burned. Absorption depends on the heat, type of oil, and food that is being cooked.  Information is based on this research article.