Chicken Chettinad

Chicken Chettinad is a spicy and aromatic dish from South India, known for its rich flavors and robust spices. This low-carb version maintains the essence of the traditional recipe while being lighter and healthier.

Ingredients

• Chicken thighs - 400 grams, boneless and skinless
• Coconut oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch piece, grated
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Curry leaves - 10 leaves
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add the chopped onions and sauté until they turn golden brown.
2. Add minced garlic, grated ginger, and slit green chili to the pan. Sauté for another 2-3 minutes until fragrant.
3. Stir in the chopped tomatoes and cook until they become soft and mushy.
4. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for 2-3 minutes to allow the spices to blend.
5. Add the chicken thighs to the pan, stirring to coat the chicken in the spice mixture. Cook for about 5 minutes until the chicken starts to brown.
6. Pour in 1/4 cup of water and add the curry leaves. Cover the pan and let it simmer for 20 minutes on low heat, or until the chicken is cooked through.
7. Once the chicken is cooked, sprinkle garam masala over the top and mix well. Cook uncovered for an additional 2-3 minutes.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 115 mg
• Total Fat: 20 g
• Saturated Fat: 16 g
• Unsaturated Fat: 4 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains healthy fats from coconut oil, aiding in heart health.

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