IFFA CHICKEN

 Recipe 👇🏼 

Makes 3 servings - 335 kcal | 39.7g protein | 2.0g carbs | 17.7g fat per Serving

Ingredients

For the marinade:

• 543g boneless chicken thighs (or chicken breast)

• ½ cup + 1½ tbsp (100g) whisked low-fat curd

• 1 tbsp ginger-garlic paste

• 1 tsp Kashmiri chili powder

• ¼ tsp turmeric powder

• 1 tsp coriander powder

• ½ tsp pepper powder

• ½ tsp garam masala

• 1 tsp vinegar

• Salt to taste


For the white sauce:

• 2 boiled egg whites

• 1¼ low-fat cheese slices (≈25g)

• ¼ cup + 1 tbsp (60ml) skim milk

• 1 tsp vinegar

• 2 garlic cloves

• A pinch of salt

• ½ tsp sugar (optional)


For cooking:

• 1 tsp total oil spray (≈5g)

• Chopped coriander leaves, for garnish


Method

1. Marinate the chicken:

• In a large bowl, mix curd, ginger-garlic paste, chili powder, turmeric, coriander, pepper, garam masala, vinegar, and salt.

• Add chicken and mix until well coated.

• Let it marinate for at least 1 hour, or overnight for best flavor.

2. Prepare the white sauce:

• Blend together egg whites, cheese, skim milk, vinegar, garlic, salt, and sugar.

• Blend until smooth, creamy, and slightly tangy. Set aside.

3. Cook the chicken:

• Heat a nonstick pan and spray with oil.

• Add marinated chicken and cook on medium-high heat for 4–5 minutes each side until golden brown.

• Lower the heat, cover, and cook for another 4–5 minutes until the masala thickens and forms a rich gravy base.

4. Add the white sauce:

• Pour the sauce evenly over the chicken.

• Cover and cook on low heat for 2–3 minutes, allowing the sauce to gently coat and thicken.

5. Finish:

• Garnish with chopped coriander.

• Serve hot with m

illet rotis, red rice, or sautéed vegetables.

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