Recipes · Pakistani · Main Courses
Chargha
One serving has 609 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (99%), pyridoxine (63%), selenium (56%), phosphorus (50%), pantothenic acid (41%) and zinc (38%). Ready in 278 minutes.
- Preparation: 245 min
- Cooking: 33 min
- Makes: 1 serving (276 g)
- Difficulty: Hard
- Diets: High protein, Low carb
- Contains: dairy, gluten, poultry
Ingredients
- 200 g Chicken, whole, raw
- 40 g Yogurt, plain
- 8 g Lemon juice
- 5 g Garlic, raw
- 4 g Ginger, fresh
- 1.5 g Cayenne pepper
- 0.5 g Turmeric
- 1 g Curry powder
- 15 g Vegetable oil
- 1.3 g Salt
Method
- Mix the yogurt, lemon juice, crushed garlic and ginger, cayenne, turmeric, garam masala and salt into a thick marinade, and rub it all over the chicken, working it under the skin where possible.
- Marinate in the fridge for at least 4 hours, ideally overnight. This quantity is for one serving; multiply everything by 4 and use a whole chicken for a family-style chargha.
- Steam the marinated chicken over boiling water for 20-25 minutes until nearly cooked through, then let it cool slightly and pat dry.
- Heat the oil in a deep, heavy pan to 180°C (350°F) and carefully lower in the chicken.
- Deep-fry, turning occasionally, for 10-12 minutes until deep golden-brown and crisp, and the internal temperature reaches at least 74°C (165°F).
- Drain briefly and serve hot, traditionally with naan and a wedge of lemon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 609 kcal | 29% |
| Carbohydrates | 6.5 g | |
| Water | 181 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 39.4 g | 82% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.9 g | |
| Leucine | 2.9 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 46.9 g | |
| Monounsaturated | 16.4 g | |
| Polyunsaturated | 15.3 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 13.5 g | |
| Saturated | 11.8 g | |
| Trans-Fats | 0.3 g | |
| Cholesterol | 155 mg | |
| Calcium | 89.2 mg | 9% |
| Copper | 0.15 mg | 17% |
| Iron | 2.5 mg | 14% |
| Magnesium | 54.1 mg | 17% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 351 mg | 50% |
| Potassium | 537 mg | 11% |
| Selenium | 31 µg | 56% |
| Sodium | 665 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 13.9 mg | 99% |
| Pantothenic acid (vitamin B5) | 2 mg | 41% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 19.2 µg | 5% |
| Cobalamin (vitamin B12) | 0.77 µg | 32% |
| Choline | 130 mg | 31% |
| Vitamin A | 124 µg | 18% |
| Vitamin C | 9.4 mg | 13% |
| Vitamin D (D2 + D3) | 20.8 IU | 3% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 33 µg | 37% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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