Ingredients
- ( 1 medium) Chicken maryland (thigh and drumstick), raw
- ( 1 cup) Reduced-fat (2%) Greek yoghurt, unflavoured
- ( 1 tsp) Cooking salt
- ( 1 tsp) Ground black pepper
- ( 1 long) Chilli, green, raw
- ( 4 tbsp) Vegetable oil
- ( 1 tsp) Fenugreek seed
- ( 1 tsp) Curry powder
- ( 2 tbsp) Raw ginger, peeled
- ( 10) Raw okra
- ( 1 tsp) Turmeric powder
- ( 2 medium) Tomato
- ( 2 medium) Brown onion, raw and peeled
- ( 1 cup) Rice, white, uncooked
Did you know?
Jarred, pre-minced ginger can be a cheap and convenient alternative to fresh. When selecting packaged products, choose the variety with the lowest sodium (salt) and sugar content.Chicken Methi
Serves 4Time 30 mins
A comforting dish with a deep, rich flavour
Fat - total
19g
26%
Fat - saturated
3g
14%
Salt
309mg
13%
Protein
26g
51%
Carbs
42g
14%
Sugar
6g
7%
Energy
1841kJ
21%
% based on an adult’s recommended daily intake
Ingredients
- ( 1 medium) Chicken maryland (thigh and drumstick), raw
- ( 1 cup) Reduced-fat (2%) Greek yoghurt, unflavoured
- ( 1 tsp) Cooking salt
- ( 1 tsp) Ground black pepper
- ( 1 long) Chilli, green, raw
- ( 4 tbsp) Vegetable oil
- ( 1 tsp) Fenugreek seed
- ( 1 tsp) Curry powder
- ( 2 tbsp) Raw ginger, peeled
- ( 10) Raw okra
- ( 1 tsp) Turmeric powder
- ( 2 medium) Tomato
- ( 2 medium) Brown onion, raw and peeled
- ( 1 cup) Rice, white, uncooked
Method
- Separate the chicken leg from the thigh by cutting through the joint.
- Thinly slice the chilli and mix half with the yoghurt and chicken. Leave this to sit so the chicken absorbs the flavours.
- Cook the rice following the instructions on the packet.
- In a large pan, add the oil and spices and cook. After 30 seconds, add the onion and ginger. Cook until the onion is soft and sweet.
- Cut the tomatoes into small cubes.
- Add the turmeric, diced tomatoes, and okra. Allow the mixture to simmer (bubble gently) until the tomatoes turn into a sauce.
- Add the chicken, yoghurt and chilli. Simmer for 20 minutes or until the chicken is tender.
- Serve with the rice.
Submit your review | |
Good Food for Good Health
Average rating: 0 reviews
Have you tried...
We can provide information and help you with nutrition and good health.
Are you confused about what to eat? Or feeling overwhelmed by nutrition messages in the media? Perhaps you are just tired of dieting? Our dietitians can help you cut through the clutter of nutrition advice, work with your family doctor and healthcare providers, develop a nutrition plan that is suited to you, and provide group education opportunities. Dietitians guide you in making healthy food choices and manage your health conditions. Book an appointment with DPV Health's dietitians, who will work with you to develop a nutrition plan that is suited especially to you and your health needs.
Learn more