Saturday, April 4, 2009

Hara Murgh (chicken cooked in a green gravy)

As the name suggests succulent pieces of chicken are cooked in a gravy of bell pepper,green coriander and mint with a hint of yoghurt and cream.The outcome is amazing and nutritious.To make this dish low calorie add skimmed yoghurt and omit the cream if you wish.Also, as all the dishes on this blog are sufficient to serve four people,the three or four tbs of oil as the usual count does not add too many calories, while making it for one person you can reduce the oil further to lessen the calories.Make sure your portions of carbs like rice or bread are in control.

500gms chickenbreasts cut into pieces
1 cup yoghurt
a cup of green coriander leaves
a cup of mint leaves
2 green bell peppers
4 onions chopped finely
3 -4 tbs oil
2-3 tbs fresh cream
2 green chillies
2 tbs tomato paste or puree
2 inch piece fresh ginger
5 garlic cloves
1/2 tsp garam masala
1 tbs coriander powder
1 tsp chilli powder
1/2 tsp turmeric powder
salt as required
1/2 cup water

Procedure: Clean and wash chicken pieces.Blend ginger, garlic,green chillies, coriander, mint, yoghurt, bell pepper,into a smooth paste.Marinate the chicken pieces with this paste and refrigerate for an hour.Heat oil in a pan, saute the onions till they turn golden brown,add the turmeric, chilli powder,coriander, salt and tomato paste, saute for a few minutes.Now add the marinated chicken pieces with the marinade.Lower the flame,add the garam masala and let it cook for sometime with a lid.You can add the half cup water now and simmer further till the chicken is cooked and the oil separates, and the gravy thickens.Add the cream, simmer for an extra minute and turn off the flame.

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