Recipes · Pakistani · Main Courses
Balti
One serving has 369 kcal and 37 g protein, and at least a fifth of a woman's daily need of pyridoxine (82%), selenium (75%), niacin (74%), vitamin C (63%), phosphorus (56%) and vitamin K (47%). Ready in 31 minutes.
- Preparation: 10 min
- Cooking: 21 min
- Makes: 1 serving (362 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: dairy, gluten, poultry
Ingredients
- 170 g Chicken thighs, boneless, skinless, raw
- 50 g Onions, raw
- 60 g Tomatoes, raw
- 30 g Bell pepper, green, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 20 g Yogurt, plain
- 10 g Vegetable oil
- 0.5 g Turmeric
- 1 g Cayenne pepper
- 1 g Coriander seeds
- 1 g Curry powder
- 3 g Chili peppers, green, raw
- 1.3 g Salt
- 3 g Cilantro, fresh
Method
- Heat the oil in a wok or heavy pan over high heat and fry the onion for 3-4 minutes until starting to brown.
- Add the garlic and ginger, cook for 30 seconds, then add the chicken and stir-fry for 5-6 minutes until browned on the outside.
- Stir in the turmeric, cayenne and coriander, then add the tomato and cook for 4-5 minutes, mashing it down, until it forms a thick sauce.
- Stir in the yogurt, bell pepper and green chili, and cook for 5-6 minutes more until the chicken is cooked through (74°C/165°F) and the peppers are just tender.
- Sprinkle over the garam masala and salt, toss well, and scatter with cilantro before serving hot with naan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 369 kcal | 17% |
| Carbohydrates | 14.6 g | |
| Water | 290 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 36.5 g | 76% |
| Tryptophan | 0.4 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 0.99 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 18.5 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 162 mg | |
| Calcium | 85.8 mg | 9% |
| Copper | 0.26 mg | 29% |
| Iron | 2.7 mg | 15% |
| Magnesium | 69.7 mg | 22% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 394 mg | 56% |
| Potassium | 836 mg | 18% |
| Selenium | 41.3 µg | 75% |
| Sodium | 685 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 10.3 mg | 74% |
| Pantothenic acid (vitamin B5) | 0.3 mg | 6% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 34.7 µg | 9% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 108 mg | 25% |
| Vitamin A | 80.6 µg | 12% |
| Vitamin C | 47.3 mg | 63% |
| Vitamin D (D2 + D3) | 2.1 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 42.2 µg | 47% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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