Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Lovage | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 lb. chicken, cut into 1-in. cubes
- ½ lb. spinach, thoroughly washed and torn into pieces
- 3 dried red chilies
- 1 tablespoon jwanu (lovage seeds)
- 1 teaspoon musturd seeds
- 1 teaspoon turmeric
- 1 teaspoon cracked black pepper
- 1 tablespoon garlic, minced
- 1 tablespoon ginger, minced
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 3 fresh chilies, julienned
- 2 cup tomatoes
- 2 cups yogurt
- 2 cups chicken broth
- 3 tablespoons musturd oil
- Salt to taste
- 1 tablespoon chopped cilantro for garnish
Directions
In a large bowl, combine chicken pieces with one tablespoon of musturd oil, turmeric powder, cracked black pepper, and salt. Let marinate for 10-15 minutes.
In the mean time, heat two tablespoons of oil in a sauce pan. Put dried red chilies and fry until dark. Add jwanu and musturd seeds to the oil; fry for 15 sec. Transfer the marinated chicken pieces to the pan and brown well on medium-high heat. Lower the heat to medium and to the browned chicken mixture, add garlic, ginger, cumin, coriander, and fresh chilies; stir the entire mixture well for about two minutes until the aroma of different spices are released. Add chopped tomatoes, yogurt and chicken broth and mix well. Bring the stew mixture to a boil and allow stewing over low heat for about 20-25 minutes until the chicken is tender and the desired consistency of the sauce has been achieved.
And last, add spinach and gently fold into the stewed jwanu chicken in batches. Allow cooking for a minute or so just until all the spinach is wilted. Adjust seasoning with salt and pepper. Garnish with chopped cilantro. Serve with rice and roti.
Category:Nepali Recipes
Category:Nepali Meat Dishes