Methi Murg Tikka Masala

Methi Murg Tikka Masala is a flavorful and aromatic Indian dish featuring marinated chicken cooked in a rich, creamy sauce infused with fenugreek leaves. This high-protein meal is perfect for a satisfying supper, combining the robust flavors of spices with the nutritional benefits of methi.

Ingredients

• Chicken breast - 300 grams
• Fenugreek leaves (methi) - 50 grams, fresh or 2 tablespoons dried
• Yogurt - 150 grams
• Ginger-garlic paste - 1 tablespoon
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Salt - 1 teaspoon, to taste
• Red chili powder - 1 teaspoon, adjust to taste
• Cooking oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Tomato puree - 100 grams
• Fresh cream - 2 tablespoons
• Cilantro - for garnish

Steps

1. In a mixing bowl, combine yogurt, ginger-garlic paste, garam masala, turmeric powder, coriander powder, cumin powder, salt, and red chili powder to create a marinade.
2. Cut the chicken breast into bite-sized pieces and add it to the marinade. Mix well to coat evenly. Cover and refrigerate for at least 30 minutes.
3. In a pan, heat 1 tablespoon of cooking oil over medium heat. Add the finely chopped onion and sauté until golden brown.
4. Add the marinated chicken to the pan and cook for 5-7 minutes until the chicken is browned on all sides.
5. Stir in the tomato puree and cook for another 5 minutes until the oil starts to separate from the mixture.
6. Add the methi leaves (fresh or dried) and mix well. Cook for an additional 5 minutes.
7. Reduce the heat and stir in the fresh cream, mixing thoroughly. Simmer for 5 more minutes to allow the flavors to meld.
8. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Fenugreek leaves are known to help with digestion and may aid in lowering blood sugar levels.

Tags