Chicken Dhansak

Nutrition profile

Energy 275 Kcal
Carbohydrate 22g
Protein 29g
Fat 7.5g

Benefits

  1. This dish is an ideal meal option as its very well balanced in carbohydrate, proteins and fats.
  2. Its helpful in PCOS if cooked in limited oil. Also its high on proteins and low on fat thus a good combination for weight management.

Ingredients

  1. Tur dal- 20g
  2. Chana dal-5 g (1tsp)
  3. Yellow Moong dal-5g (1tsp)
  4. Chicken pieces-100 g
  5. Fenugreek leaves (Methi)-10g
  6. Brinjal-10g
  7. Red pumpkin-10g
  8. Coriander-1Tbsp (Chopped)
  9. Mint-1Tbsp (Chopped)
  10. Onion-20g
  11. Tomato (puree)- ½ cup
  12. Ginger Garlic paste-3/4 tsp
  13. Turmeric powder-1/2 tsp
  14. Jeera powder-1/2 tsp
  15. Kashmiri chilli powder- To taste
  16. Salt- To taste
  17. Vegetable oil-1 tsp

Tempering

Coriander seeds-1/2 tsp

Cumin seeds-1/2 tsp

Cloves-1-2 no.

Cardamom-1 no.

Cinnamon- 1 small stick

Nutmeg-1 small piece

Black pepper corns-2 no.

Curry leaves-4-5 no.

Method of preparation

  1. Mix all the dals, wash and soak it overnight.
  2. Fine chop all the vegetables and add to the soaked dal (Except tomato puree)
  3. Add Chicken pieces, Ginger Garlic paste, Turmeric pd, Kashmiri chilli pd and salt to taste to the dals.
  4. Give 3 whistles to the above mix and add water if required.
  5. Dry grind the tempering ingredients.
  6. Heat oil in a pan and add the tempering powder. Add tomato puree and cook till it starts to leave oil taking care it should not burn.
  7. Add the cooked dal with Chicken pieces and simmer for 10 minutes.
  8. Serve hot with brown rice.
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