Dum Ka Murgh

Dum Ka Murgh is a slow-cooked Indian chicken dish infused with aromatic spices and a creamy yogurt sauce, making it both flavorful and satisfying. This healthy version maintains the essence of the traditional recipe while focusing on wholesome ingredients.

Ingredients

• Chicken thighs - 300 grams, boneless and skinless
• Greek yogurt - 100 grams
• Onion - 1 medium, finely sliced
• Ginger-garlic paste - 1 tablespoon
• Tomato - 1 medium, pureed
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Green chili - 1, slit (optional)
• Fresh coriander leaves - 2 tablespoons, chopped
• Salt - to taste
• Olive oil - 1 tablespoon
• Water - 100 milliliters

Steps

1. Marinate the chicken thighs in Greek yogurt, ginger-garlic paste, cumin powder, coriander powder, turmeric powder, and salt for at least 30 minutes.
2. In a heavy-bottomed pan, heat olive oil over medium heat and add the sliced onions. Sauté until they turn golden brown.
3. Add the marinated chicken along with any remaining marinade to the pan. Cook for 5-7 minutes, stirring occasionally until the chicken is browned.
4. Stir in the pureed tomato and green chili. Cook for another 5 minutes until the mixture is well combined.
5. Add water and bring to a boil. Cover the pan, reduce the heat to low, and let it simmer for 15-20 minutes until the chicken is tender and fully cooked.
6. Sprinkle garam masala and chopped coriander leaves before serving. Mix well and serve hot.

Nutrition

• Calories: 350
• Protein: 36 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.1 L

Health Benefits

• High in protein, which aids in muscle repair and growth.
• Rich in probiotics from Greek yogurt, promoting gut health.

Tags