Healthy Zero-Oil Methi Murg Recipe (Indian Spinach Chicken)
40 minutes
738 reads
About Healthy Zero-Oil Methi Murg Recipe (Indian Spinach Chicken)
Craving a flavorful and healthy Indian chicken dish? This Zero-Oil Methi Murg recipe delivers bold, authentic tastes without the guilt of excess oil. Inspired by a cherished family recipe, I've perfected this lighter version, proving that healthy eating doesn't mean sacrificing deliciousness.This recipe focuses on aromatic spices and fresh ingredients to create a succulent chicken curry bursting with the unique flavor of fenugreek leaves (methi). It's a perfect weeknight meal that's both satisfying and nutritious.Prepare to impress your family and friends with this easy-to-follow, oil-free recipe that's lighter on the calories but heavy on the flavor. Get ready for a culinary journey that's both delicious and health-conscious!
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Recipe Time & More
Prep10 minutes
Cook30 minutes
Total40 minutes
Ingredients
Chicken & Marinade
- 200 gm Chicken boneless, cut into 1-inch pieces, skinless chicken thighs or breasts
- 1 tsp Turmeric Powder haldi
- 1 tsp Salt or to taste
Spice Paste
- 1 Onion medium-sized, roughly chopped
- 1 Tomato medium-sized
- 2.5 Garlic Cloves or 2.5 tsp garlic flakes
- 1/2 inch Ginger
- 1/2 cup Water and garlic, for cooking tomato, ginger
Spices & Herbs
- 1 tsp Cumin Seeds
- 1/4 tsp Chili Powder red
- 1/4 tsp Coriander Powder dhania
- 1 pinch Garam Masala
- 1/2 cup Fenugreek Leaves fresh, tightly packed
- 1/2 tsp Fenugreek Leaves kasuri methi, dried
Instructions
Prepare the Chicken
- Marinate the chicken with turmeric powder and salt. Set aside for at least 30 minutes.
Make the Spice Paste
- In a pan, dry-roast cumin seeds until fragrant. Set aside.
- Roughly chop the onion and cook on low heat until caramelized.
- In a pressure cooker, combine the tomato, ginger, garlic, and 1/2 cup of water. Cook until soft.
- Once cooled, blend the cooked tomato mixture along with the caramelized onion into a smooth paste.
Prepare the Fenugreek Leaves
- Wash the fresh fenugreek leaves thoroughly and coarsely grind them.
Cook the Methi Murg
- In a large pan or wok, add the spice paste and cook for a few minutes to remove the raw smell.
- Remove from heat, stir in the yogurt, and mix well. Return to low heat and cook for 2-3 minutes.
- Add the red chili powder and coriander powder. Cook for 2 minutes.
- Add the fresh fenugreek leaves and marinated chicken. Cook until the chicken is no longer releasing excess water.
- Add the reserved liquid from the pressure cooker and cover the pan until the chicken is fully cooked.
- Stir in the dried fenugreek leaves, garam masala, and sugar. Adjust salt as needed.
- Remove from heat and serve hot with roti, rice, or dal.
Recipe Notes
Expert Tips for the Best Zero-Oil Methi Murg:
- For extra flavor, you can add a pinch of asafoetida (hing) along with the cumin seeds.
- If you prefer a spicier dish, increase the amount of red chili powder to your liking.
- Don't overcook the chicken; it should be tender and juicy.
- For a richer flavor, marinate the chicken for longer – up to 2 hours.
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Recipe Nutrition
Calories: 34kcalCarbohydrates: 6gProtein: 1gFat: 1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.6gSodium: 1710mgFiber: 1gSugar: 4g
Sweta Biswal
Articles: 91
5 Comments
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Absolutely delicious! Thanks for sharing.
Great recipe! I’m eager to try it.
This is so tempting! Thank you.
Zero oil is really amazing! Diet friendly and protein packed recipe!
Wow…. Absolutely NO oil….!!!
Super healthy and Amazing innovation…!!
Though I am a vegetarian, will surely try it with the closest substitute, Soyabean..