Recipes · Indian · Main Courses
Chicken Chettinad
One serving has 454 kcal and 33 g protein, and at least a fifth of a woman's daily need of pyridoxine (77%), manganese (74%), selenium (72%), niacin (66%), phosphorus (53%) and copper (41%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (310 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: poultry
Ingredients
- 150 g Chicken thighs, boneless, skinless, raw
- 50 g Onions, raw
- 60 g Tomatoes, raw
- 8 g Garlic, raw
- 8 g Ginger, fresh
- 15 g Coconut, desiccated
- 1 g Coriander seeds
- 0.5 g Fennel seeds
- 1 g Black pepper
- 0.3 g Cinnamon
- 0.2 g Cloves
- 0.3 g Bay leaves
- 2 g Chili powder
- 1 g Turmeric
- 12 g Vegetable oil
- 1 g Salt
Method
- Dry-roast the coriander seeds, fennel seeds, black pepper, cinnamon and cloves in a pan until fragrant, then grind to a powder with the desiccated coconut.
- Sauté the onion in the oil until golden, then add the garlic, ginger and curry leaves (bay leaf) and cook 1 minute.
- Add the chicken and cook, stirring, 5 minutes until browned outside.
- Stir in the chopped tomato, turmeric, chili powder, salt and the ground spice-coconut mix, and cook 3-4 minutes until fragrant.
- Add a splash of water, cover and simmer 15-18 minutes until the chicken is cooked through (74 °C/165 °F) and the sauce has thickened.
- Serve hot with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 454 kcal | 21% |
| Carbohydrates | 18.3 g | |
| Water | 228 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 33 g | 69% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.9 g | |
| Methionine | 0.88 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.94 g | |
| Fat | 28.8 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.5 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 141 mg | |
| Calcium | 80.5 mg | 8% |
| Copper | 0.37 mg | 41% |
| Iron | 3.6 mg | 20% |
| Magnesium | 78.1 mg | 25% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 370 mg | 53% |
| Potassium | 824 mg | 18% |
| Selenium | 39.4 µg | 72% |
| Sodium | 602 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 0.34 mg | 7% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 28.5 µg | 7% |
| Cobalamin (vitamin B12) | 0.92 µg | 38% |
| Choline | 97 mg | 23% |
| Vitamin A | 66.7 µg | 10% |
| Vitamin C | 15.5 mg | 21% |
| Vitamin D (D2 + D3) | 1.5 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 35.8 µg | 40% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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