Zero Oil Methi Murg
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While I still believe that diet is only one aspect of one's fitness goals and there is no substitute for regular exercise, a gradual realization has began to set in that some of us may not be able to workout given certain restrictions. Plus a busy schedule also prevents people from working out regularly. Hence, it becomes important to adopt healthy cooking methods and recipes that utilize less oil and provide maximum nutrition.
This 'Zero Oil Methi Murg' recipe has been adopted from Sukhi Singh's recipe 'Methi Murg' which he claims to be his family's favorite. It turned out to be one amazing dish when I tried it out. And I decided to experiment a bit with it and transform it into one 'guilt-free' recipe. It took two trials to get it right but I finally nailed it.
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Ingredients
- 200 gm chicken pieces
- 1 medium sized onion roughly chopped
- 2-3 garlic flakes
- 1/2 inch ginger
- 1 medium sized tomato
- 3-4 tbsp thick yogurt
- 1/2 cup fenugreek leaves tightly packed
- 2 pinch cumin seeds
- 1/4 tsp red chili powder
- 1/4 tsp coriander powder
- 2 pinch garam masala
- a pinch of turmeric
- 1/2 tsp kasuri methi dried fenugreek leaves
- Salt
- 1/2 tsp Sugar
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Instructions
- Heat a wok. Add the cumin seeds and allow to splutter a bit.
- Add the roughly chopped onion to the wok, sprinkle a little bit of salt and cook on low flame till the onions get caramelized.
- Cook the tomato, ginger and garlic in a pressure cooker along with 1/2 cup of water. Keep aside till it cools down.
- Strain the solids and grind into a paste along with the caramelized onions. Retain the water as it will be utilized later while cooking.
- Wash the fenugreek leaves and grind it coarsely in a mixer.
- Wash the chicken. Marinate with salt and turmeric. Let it stand aside for 30 mins.
- Heat another wok. Add the paste and cook for a few minutes to get rid if the raw smell.
- Switch off the flame and add the beaten yogurt. Stir it for 2-3 mins before returning to a low flame.
- Add the red chili powder and coriander powder. Cook for 2 mins.
- Add the fenugreek leaves and chicken pieces. Turn up the flame a tad bit and cook till the chicken stops giving out excess water.
- Now add the retained water to the wok and cover with a lid till the chicken is cooked through.
- Rub the kasuri methi between your palms and add to the wok along with the garam masala and the sugar. Adjust salt if required.
- Mix and remove from the flame. Serve hot with roti or steamed rice and dal.
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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..